https://simplecast.com The Holly Perkins Health Podcast Did you know that if you’re a woman over the age of 35, your health, fitness, and nutrition needs radically differ from most of the information out there? If the generic advice isn’t working for you it’s most likely because it’s designed for younger people, or created by men who don’t fully understand the unique needs of a woman’s body. If you want to feel strong, energetic, and empowered in your body so you can keep up with the life you love, you’re in the right place. Your host, world-renowned women's health and nutrition expert Holly Perkins, is your go-to source for science-backed strategies to transform your body…and therefore your life. With over 30 years in practice, she's guided thousands of women to achieve a stronger, healthier, and more energetic version of themselves. Holly’s proven methods are unique and designed to fit your specific needs as a woman, so you can finally understand your physiology, and get the body - and vibrant health - you’ve always wanted. Each episode will give you resources to help improve body composition, regulate blood sugar, and reduce dangerous inflammation, resulting in a lower risk of life-threatening diseases so you can feel confident about your years ahead. Tune in every week for great insights into your health, fitness, and nutrition questions with practical steps to help you - all in under 30 minutes! If you’re ready to create the body you need to keep up with the life you love, hit the follow button and get ready to experience your best body ever. Copyright 2025 Holly Perkins Inc. en Tue, 31 Mar 2026 05:00:00 +0000 Tue, 31 Mar 2026 05:00:14 +0000 https://www.hollyperkins.com/podcast The Holly Perkins Health Podcast https://image.simplecastcdn.com/images/05e17ff7-ca00-4ee0-a1f7-d518ff0fe016/ee4d6643-9077-4254-a174-4b84bb79d570/3000x3000/ew7odxu5u13kch3vk2y1jhll.jpg?aid=rss_feed https://www.hollyperkins.com/podcast episodic Did you know that if you’re a woman over the age of 35, your health, fitness, and nutrition needs radically differ from most of the information out there? If the generic advice isn’t working for you it’s most likely because it’s designed for younger people, or created by men who don’t fully understand the unique needs of a woman’s body. If you want to feel strong, energetic, and empowered in your body so you can keep up with the life you love, you’re in the right place. Your host, world-renowned women's health and nutrition expert Holly Perkins, is your go-to source for science-backed strategies to transform your body…and therefore your life. With over 30 years in practice, she's guided thousands of women to achieve a stronger, healthier, and more energetic version of themselves. Holly’s proven methods are unique and designed to fit your specific needs as a woman, so you can finally understand your physiology, and get the body - and vibrant health - you’ve always wanted. Each episode will give you resources to help improve body composition, regulate blood sugar, and reduce dangerous inflammation, resulting in a lower risk of life-threatening diseases so you can feel confident about your years ahead. Tune in every week for great insights into your health, fitness, and nutrition questions with practical steps to help you - all in under 30 minutes! If you’re ready to create the body you need to keep up with the life you love, hit the follow button and get ready to experience your best body ever. Holly Perkins, BS CSCS false https://feeds.simplecast.com/bzOELJDx Holly Perkins, BS CSCS holly@hollyperkins.com ee25a759-7d3b-473f-9f75-7aebe2165a69 Your Period and Training: How to Adjust Your Workouts in Perimenopause 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 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 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 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:

+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.

]]> Tue, 31 Mar 2026 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast 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 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 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 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:

+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.

]]> Your Period and Training: How to Adjust Your Workouts in Perimenopause Holly Perkins, BS CSCS 00:34:43 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 period and training, shedding light on how hormonal changes can influence our fitness journey. 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 period and training, shedding light on how hormonal changes can influence our fitness journey. period and training, energy levels women, pcos and fitness, women over 35 fitness, lean muscle for women false full 96 ff8d2990-cec1-4352-8a82-71deee5cf607 Womens Health Trends in Fitness and Nutrition You Need to Know in 2026 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:

+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.

]]> Tue, 24 Mar 2026 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast 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:

+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.

]]> Womens Health Trends in Fitness and Nutrition You Need to Know in 2026 Holly Perkins, BS CSCS 00:33:56 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. 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. energy levels women, protein for women, workout tips, menopause workouts, womens health false full 95 0ff1468b-6d4b-4ede-a66e-a739b2027074 Menopause Workouts: What Most Women Get Wrong (And How to Fix It) 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 and fitness, 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 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:

+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.

]]> Tue, 17 Mar 2026 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast 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 and fitness, 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 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:

+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.

]]> Menopause Workouts: What Most Women Get Wrong (And How to Fix It) Holly Perkins, BS CSCS 00:35:27 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. 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. toning workouts, energy levels women, midlife women health, menopause workouts, womens health false full 94 03120dd3-24b6-4a30-ba32-50f2f05a6de6 Protein for Women: How to Eat for Health, Fat Loss, and Energy 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:

+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.

]]> Tue, 10 Mar 2026 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast 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:

+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.

]]> Protein for Women: How to Eat for Health, Fat Loss, and Energy Holly Perkins, BS CSCS 00:39:08 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. 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. energy levels women, how to eat for muscle, protein for women, clean eating tips, womens health false full 93 0e26c06f-abe7-4d01-ace3-ae7cb9d285fa How to Eat for Muscle and Strength for Women 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:

+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.

]]> Tue, 3 Mar 2026 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast 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:

+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.

]]> How to Eat for Muscle and Strength for Women Holly Perkins, BS CSCS 00:36:29 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. 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. period and training, toning workouts, how to eat for muscle, protein for women, clean eating tips false full 92 df791691-d46e-4dc5-9c2d-749e461f68b3 The Best Toning Workouts for Women for Strength and Muscle Definition 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:

+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.

]]> Tue, 24 Feb 2026 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast 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:

+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.

]]> The Best Toning Workouts for Women for Strength and Muscle Definition Holly Perkins, BS CSCS 00:38:27 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. 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. toning workouts, women over 35 fitness, motivation for women, midlife women health, womens health false full 91 52f8a843-7cc8-4d7c-b201-15974a179931 5 Key Strength Training Exercises to Reduce Pain and Injuries (Women Over 35 Fitness) Are you struggling with injuries or chronic joint pain? You're not alone! As women over 35, fitness becomes increasingly important; addressing these common issues is essential for maintaining our health and vitality. In this episode of The Holly Perkins Health Podcast, I share my personal journey through various injuries and how targeted strength exercises can be a game-changer for joint health, especially for women navigating midlife transitions. 

“Being proactive about your joint health can transform your fitness journey,” I emphasize in this episode. 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. Proper technique and gradual progression are vital, and I encourage you to prioritize corrective exercises that not only enhance joint health but also boost overall physical performance. 

But that’s not all! We delve into the critical roles of sleep and nutrition in recovery and injury prevention. I provide insights on how healthy eating, including nutrition for women and clean eating tips, can support your fitness goals. Whether you're looking to increase your energy levels or manage stress, this episode is packed with valuable information tailored for women over 35 fitness enthusiasts. 

Join me as we explore workout tips that cater to midlife women health, including menopause workouts that can help you stay fit and strong during this transformative stage. Together, we’ll unlock the secrets to building lean muscle for women and discover the best practices for toning workouts that fit into your busy life. 

Don’t miss out on the additional resources available on my website, designed to empower you on your wellness journey. Tune in and take the first step towards a healthier, more vibrant 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:

+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.

]]> Tue, 17 Feb 2026 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast Are you struggling with injuries or chronic joint pain? You're not alone! As women over 35, fitness becomes increasingly important; addressing these common issues is essential for maintaining our health and vitality. In this episode of The Holly Perkins Health Podcast, I share my personal journey through various injuries and how targeted strength exercises can be a game-changer for joint health, especially for women navigating midlife transitions. 

“Being proactive about your joint health can transform your fitness journey,” I emphasize in this episode. 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. Proper technique and gradual progression are vital, and I encourage you to prioritize corrective exercises that not only enhance joint health but also boost overall physical performance. 

But that’s not all! We delve into the critical roles of sleep and nutrition in recovery and injury prevention. I provide insights on how healthy eating, including nutrition for women and clean eating tips, can support your fitness goals. Whether you're looking to increase your energy levels or manage stress, this episode is packed with valuable information tailored for women over 35 fitness enthusiasts. 

Join me as we explore workout tips that cater to midlife women health, including menopause workouts that can help you stay fit and strong during this transformative stage. Together, we’ll unlock the secrets to building lean muscle for women and discover the best practices for toning workouts that fit into your busy life. 

Don’t miss out on the additional resources available on my website, designed to empower you on your wellness journey. Tune in and take the first step towards a healthier, more vibrant 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:

+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.

]]> 5 Key Strength Training Exercises to Reduce Pain and Injuries (Women Over 35 Fitness) Holly Perkins, BS CSCS 00:49:20 Are you struggling with injuries or chronic joint pain? You're not alone! As women over 35, fitness becomes increasingly important; addressing these common issues is essential for maintaining our health and vitality. In this episode of The Holly Perkins Health Podcast, I share my personal journey through various injuries and how targeted strength exercises can be a game-changer for joint health, especially for women navigating midlife transitions. Are you struggling with injuries or chronic joint pain? You're not alone! As women over 35, fitness becomes increasingly important; addressing these common issues is essential for maintaining our health and vitality. In this episode of The Holly Perkins Health Podcast, I share my personal journey through various injuries and how targeted strength exercises can be a game-changer for joint health, especially for women navigating midlife transitions. toning workouts, women over 35 fitness, midlife women health, lean muscle for women, womens health false full 90 c2e0bc8a-e177-4d61-b2ab-a6a5e505b071 Science Just Proved These are the 3 Best Ways to Prevent Muscle Loss and Build Lean Muscle for Women 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/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

+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.

]]> Tue, 10 Feb 2026 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast 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/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

+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.

]]> Science Just Proved These are the 3 Best Ways to Prevent Muscle Loss and Build Lean Muscle for Women Holly Perkins, BS CSCS 00:45:21 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. 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. creatine, how to eat for muscle, women over 35 fitness, protein for women, lean muscle for women false full 89 a0081d6f-85f2-4cf6-92d0-f7e8496b04c5 Exploring Peptides for Women and Womens Health with Stephanie Gambetta from The Loop Way 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:

+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.

]]> Tue, 3 Feb 2026 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast 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:

+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.

]]> Exploring Peptides for Women and Womens Health with Stephanie Gambetta from The Loop Way Holly Perkins, BS CSCS 00:48:46 Are you curious about how peptide therapy 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. 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. Are you curious about how peptide therapy 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. 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. peptides for women, weight loss, midlife women health, lean muscle for women, wellness podcast, womens health false full 88 fd4547de-3951-45ff-8e82-e1e76a263607 Navigating Weight Loss and Nutrition: How Tori Used Carbs to Lose Weight and Improve Insulin Resistance 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/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

+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.

]]> Tue, 27 Jan 2026 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast 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/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

+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.

]]> Navigating Weight Loss and Nutrition: How Tori Used Carbs to Lose Weight and Improve Insulin Resistance Holly Perkins, BS CSCS 00:56:35 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. 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. healthy eating, women over 35 fitness, weight loss, lean muscle for women, mental health false full 87 6876ac10-b35d-47b8-9518-aace11a29204 Cooking with Joy: Ellie Krieger's Tips for Nourishing Women's Health and Simplifying Nutrition 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/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

+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.

]]> Tue, 20 Jan 2026 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast 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/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

+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.

]]> Cooking with Joy: Ellie Krieger's Tips for Nourishing Women's Health and Simplifying Nutrition Holly Perkins, BS CSCS 00:46:21 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. 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. healthy eating, women, nutrition, nutrition for women, mental health false full 86 815d73b0-5f0e-47cb-ab84-1144f756959d A Wellness Podcast: My Personal Journey Through the Years (Women Over 35 Fitness) Have you ever wondered how a simple shift in perspective can transform your entire approach to health and wellness? In this wellness podcast, I’m thrilled to share my personal journey through the fitness industry alongside my best friend Jill. Together, we’ll explore the ups and downs of my career, which began in the mid-90s—a time when women were often told that cardio was the only path to fitness. I’ll reveal how I navigated the challenges of health issues and significant life transitions, ultimately discovering the empowering benefits of strength training.

As we dive into my experiences, I’ll discuss the misconceptions surrounding women’s health, particularly the myths about carbohydrate consumption. It’s time to debunk these outdated beliefs and embrace a balanced diet that fuels our bodies and minds. I firmly believe that nutrition for women should prioritize healthy eating and adequate protein intake, especially for women over 35 who are looking to build lean muscle and maintain energy levels.

Throughout our conversation, we’ll touch on important topics like menopause workouts, mental health, and the significance of self-care. I’ll share my insights on how fitness motivation evolves as we age, and why it’s crucial to adapt our workout tips to fit our changing bodies. Whether you're navigating PCOS and fitness challenges or seeking guidance on period and training, this episode is packed with valuable information tailored specifically for midlife women’s health.

I invite you to join us in embracing a holistic approach to wellness that allows for flexibility and enjoyment while striving for optimal well-being. Remember, it’s not just about toning workouts or weight loss; it’s about creating a lifestyle that supports your overall health journey. Tune in to discover how you can transform your mindset and elevate your fitness game! Let’s redefine what it means to be healthy together on this episode of your favorite wellness podcast!

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:

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.

]]> Tue, 13 Jan 2026 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast Have you ever wondered how a simple shift in perspective can transform your entire approach to health and wellness? In this wellness podcast, I’m thrilled to share my personal journey through the fitness industry alongside my best friend Jill. Together, we’ll explore the ups and downs of my career, which began in the mid-90s—a time when women were often told that cardio was the only path to fitness. I’ll reveal how I navigated the challenges of health issues and significant life transitions, ultimately discovering the empowering benefits of strength training.

As we dive into my experiences, I’ll discuss the misconceptions surrounding women’s health, particularly the myths about carbohydrate consumption. It’s time to debunk these outdated beliefs and embrace a balanced diet that fuels our bodies and minds. I firmly believe that nutrition for women should prioritize healthy eating and adequate protein intake, especially for women over 35 who are looking to build lean muscle and maintain energy levels.

Throughout our conversation, we’ll touch on important topics like menopause workouts, mental health, and the significance of self-care. I’ll share my insights on how fitness motivation evolves as we age, and why it’s crucial to adapt our workout tips to fit our changing bodies. Whether you're navigating PCOS and fitness challenges or seeking guidance on period and training, this episode is packed with valuable information tailored specifically for midlife women’s health.

I invite you to join us in embracing a holistic approach to wellness that allows for flexibility and enjoyment while striving for optimal well-being. Remember, it’s not just about toning workouts or weight loss; it’s about creating a lifestyle that supports your overall health journey. Tune in to discover how you can transform your mindset and elevate your fitness game! Let’s redefine what it means to be healthy together on this episode of your favorite wellness podcast!

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:

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.

]]> A Wellness Podcast: My Personal Journey Through the Years (Women Over 35 Fitness) Holly Perkins, BS CSCS 00:42:54 Have you ever wondered how a simple shift in perspective can transform your entire approach to health and wellness? In this wellness podcast, I’m thrilled to share my personal journey through the fitness industry alongside my best friend Jill. Together, we’ll explore the ups and downs of my career, which began in the mid-90s—a time when women were often told that cardio was the only path to fitness. I’ll reveal how I navigated the challenges of health issues and significant life transitions, ultimately discovering the empowering benefits of strength training. Have you ever wondered how a simple shift in perspective can transform your entire approach to health and wellness? In this wellness podcast, I’m thrilled to share my personal journey through the fitness industry alongside my best friend Jill. Together, we’ll explore the ups and downs of my career, which began in the mid-90s—a time when women were often told that cardio was the only path to fitness. I’ll reveal how I navigated the challenges of health issues and significant life transitions, ultimately discovering the empowering benefits of strength training. pcos and fitness, women over 35 fitness, women's health, nutrition, lean muscle for women, wellness podcast false full 85 80fb0c90-4670-4620-94a0-71293a456592 If the Scale Goes Up When Strength Training Here’s Why (and How to Fix It for Lean Muscle for Women) 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/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

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.

]]> Tue, 6 Jan 2026 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins) https://www.hollyperkins.com/podcast 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/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

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.

]]> If the Scale Goes Up When Strength Training Here’s Why (and How to Fix It for Lean Muscle for Women) Holly Perkins 00:39:45 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. 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. women over 35 fitness, weight loss, midlife women health, menopause workouts, lean muscle for women false full 84 987a2b3c-8e4f-4cf8-8d19-7ef0c157b61c Why 70% Lean Mass Is the Target for Women (and What Your Body Comp Report is Really Telling You) 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/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

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.

]]> Tue, 23 Dec 2025 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast 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/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

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.

]]> Why 70% Lean Mass Is the Target for Women (and What Your Body Comp Report is Really Telling You) Holly Perkins, BS CSCS 00:47:51 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. 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. women, women over 35 fitness, weight loss, lean muscle for women, wellness podcast false full 83 21b3e17b-2e67-4c17-a39c-ca720ebbc479 How to Get Your Squats Right for Women Over 35 Fitness and Strength 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 woman, especially those over 35, 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. 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 looking to build lean muscle and improve their 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!

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:

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.

]]> Tue, 16 Dec 2025 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast 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 woman, especially those over 35, 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. 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 looking to build lean muscle and improve their 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!

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:

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.

]]> How to Get Your Squats Right for Women Over 35 Fitness and Strength Holly Perkins, BS CSCS 00:39:20 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. 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. women over 35 fitness, workout tips, midlife women health, lean muscle for women, womens health false full 82 d4cf85ca-e294-486a-81c3-080cb9eb70e6 The 5 Best Exercises for Strength and Lean Muscle for Women 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/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

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.

]]> Tue, 9 Dec 2025 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast 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/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

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.

]]> The 5 Best Exercises for Strength and Lean Muscle for Women Holly Perkins, BS CSCS 00:52:53 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. 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. health podcast, women over 35 fitness, weight loss, lean muscle for women, womens health false full 81 9bf2512b-71ac-47ab-ba95-2705bacd772b Belly Fat Fix: Getting Fat Loss and Lean Muscle for Women Right 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/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

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.

]]> Tue, 2 Dec 2025 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast 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/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

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.

]]> Belly Fat Fix: Getting Fat Loss and Lean Muscle for Women Right Holly Perkins, BS CSCS 00:41:30 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. 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. fat loss, women over 35 fitness, workout tips, weight loss, lean muscle for women false full 80 7be72d34-2f70-4343-89ad-8d06602588c0 From Hormonal Struggles to Strength: Shifting from Weight Loss to Muscle Gain 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/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

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.

]]> Tue, 25 Nov 2025 05:00:00 +0000 holly@hollyperkins.com (Holly perkins) https://www.hollyperkins.com/podcast 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/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

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.

]]> From Hormonal Struggles to Strength: Shifting from Weight Loss to Muscle Gain Holly perkins 00:45:38 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. 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. menopause, fat loss, weight loss, strength training, womens health false full 79 52af9e74-b700-4439-ab20-a52562b5c627 Understanding Your Subconscious: Why Women Struggle with Health Choices (and How to Stop) 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.

]]> Wed, 19 Nov 2025 05:00:00 +0000 holly@hollyperkins.com (HOLLY PERKINS) https://www.hollyperkins.com/podcast 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.

]]> Understanding Your Subconscious: Why Women Struggle with Health Choices (and How to Stop) HOLLY PERKINS 00:48:20 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. 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. women, health podcast, women over 40, womens health, mental health false full 78 f20056cf-9bb5-4cab-b727-54b21857a624 You’ll Keep Losing Muscle Unless You Do These 3 Things 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/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

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.

]]> Tue, 11 Nov 2025 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast 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/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

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.

]]> You’ll Keep Losing Muscle Unless You Do These 3 Things Holly Perkins, BS CSCS 00:29:51 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. 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. creatine, women, body composition, women's health, strength training, womens health false full 77 0472ba19-d08d-4943-a077-fef43f8b7d3a Belly Fat Loss in 14 Days: How Niki is Transforming Her Body After 40 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/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 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.

]]> Tue, 4 Nov 2025 05:00:00 +0000 holly@hollyperkins.com (holly perkins) https://www.hollyperkins.com/podcast 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/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 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.

]]> Belly Fat Loss in 14 Days: How Niki is Transforming Her Body After 40 holly perkins 00:47:17 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. 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. body composition, fat loss, women over 40, weight loss, strength training false full 76 66bcc57f-27ab-402c-b973-8d0ca8035250 The Lies You’ve Been Told (About Women and Health) 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/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

Learn more on my website: hollyperkins.com

Follow 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.

]]> Tue, 28 Oct 2025 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast 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/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

Learn more on my website: hollyperkins.com

Follow 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.

]]> The Lies You’ve Been Told (About Women and Health) Holly Perkins, BS CSCS 00:31:46 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. 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. women, body composition, women over 40, weight loss, womens health false full 75 9b11b6b0-93ef-46ef-9d6b-5edce441264f 6 Secrets of Seriously Ripped Women 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/review

This 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/blog

Want 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.

]]> Tue, 21 Oct 2025 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins BS CSCS) https://www.hollyperkins.com/podcast 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/review

This 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/blog

Want 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.

]]> 6 Secrets of Seriously Ripped Women Holly Perkins BS CSCS 00:35:13 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. 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. women, health podcast, nutrition, women over 40, womens health false full 74 f1e78433-f329-4408-b9e7-57f47043c6f9 A Journey to Better Body Composition 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 zone

Now 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 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/review

This 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 health

Resources Mentioned:

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.

]]> Tue, 30 Sep 2025 14:28:31 +0000 holly@hollyperkins.com (Holly Perkins BS CSCS) https://www.hollyperkins.com/podcast 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 zone

Now 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 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/review

This 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 health

Resources Mentioned:

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.

]]> A Journey to Better Body Composition Holly Perkins BS CSCS 00:51:21 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. 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. body composition, nutrition, strength training, bone health, womens health false full 73 230c7e53-e8ab-44b9-bc92-bff55e5f9921 Smart Nutrition for Women Over 40 for Holistic Health In this episode, we’re diving into one of the most powerful things you can do for your 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 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.

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

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.

]]> Tue, 23 Sep 2025 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast In this episode, we’re diving into one of the most powerful things you can do for your 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 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.

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

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.

]]> Smart Nutrition for Women Over 40 for Holistic Health Holly Perkins, BS CSCS 00:28:30 In this episode, we’re diving into one of the most powerful things you can do for your 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. In this episode, we’re diving into one of the most powerful things you can do for your 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. false full 72 c30acd1e-d104-48a8-a6b4-e47fc6bb593a Creatine for Women Over 40 to Improve Health & Wellness 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.

]]> Tue, 16 Sep 2025 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins BS CSCS) https://www.hollyperkins.com/podcast 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.

]]> Creatine for Women Over 40 to Improve Health & Wellness Holly Perkins BS CSCS 00:32:27 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. 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. holistic health, women's health podcast, health podcast, women's health, creatine for women, women over 40, womens health, women's health and wellness false full 71 5303ecab-3576-4891-9986-cb7dcc4681df The Right Way to Start Impact Training for Bone Health During Menopause 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 Mentioned

Research on the safety of lower limb movement in older adults

Research on plyometric exercise concepts 

Research on rehabilitating athletes through plyometric exercise

Research on the magnitude and rate of mechanical loading of exercise modes

Research on osteoporosis in older adults

Transcripts 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.

]]> Tue, 26 Aug 2025 05:00:00 +0000 holly@hollyperkins.com (Holly Perkins BS CSCS) https://www.hollyperkins.com/podcast 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 Mentioned

Research on the safety of lower limb movement in older adults

Research on plyometric exercise concepts 

Research on rehabilitating athletes through plyometric exercise

Research on the magnitude and rate of mechanical loading of exercise modes

Research on osteoporosis in older adults

Transcripts 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.

]]> The Right Way to Start Impact Training for Bone Health During Menopause Holly Perkins BS CSCS 00:39:06 Want the benefits of impact training without the injury? Impact exercises can be powerful for improving bone density, but they are also some of the most advanced movements you can do. They should only be added once you have a solid foundation of fitness. In this episode, I’ll show you the right way to train for better bones. Want the benefits of impact training without the injury? Impact exercises can be powerful for improving bone density, but they are also some of the most advanced movements you can do. They should only be added once you have a solid foundation of fitness. In this episode, I’ll show you the right way to train for better bones. menopause, women, midlife women health, menopause workouts, womens health false full 70 30e46396-59cb-4d90-b71e-ddacb34a5638 The *Best* Way to Lose Body Fat for Holistic Health 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 consistency
Mixed exercise (strength plus cardio) with higher protein intake of 1.1–1.7 grams per kilogram of body weight

Both 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. Y

If 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 OK

Resources Mentioned

Research about nutrition and exercise to improve body composition near retirement 

Research on the effectiveness of dietary interventions in adults of retirement age

Research on the effects of exercise and nutrition on body composition, metabolic health, and performance in adults with sarcopenic obesity

Transcripts 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.

]]> Tue, 19 Aug 2025 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins BS CSCS) https://www.hollyperkins.com/podcast 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 consistency
Mixed exercise (strength plus cardio) with higher protein intake of 1.1–1.7 grams per kilogram of body weight

Both 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. Y

If 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 OK

Resources Mentioned

Research about nutrition and exercise to improve body composition near retirement 

Research on the effectiveness of dietary interventions in adults of retirement age

Research on the effects of exercise and nutrition on body composition, metabolic health, and performance in adults with sarcopenic obesity

Transcripts 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.

]]> The *Best* Way to Lose Body Fat for Holistic Health Holly Perkins BS CSCS 00:50:44 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. The real challenge is staying consistent.In this episode, I break down the essentials: the most effective combination of exercise and nutrition, the best workouts for 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 fat. 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. The real challenge is staying consistent.In this episode, I break down the essentials: the most effective combination of exercise and nutrition, the best workouts for 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 fat. holistic health, fat loss, nutrition, weight loss, womens health, women's health and wellness false full 69 d662e0db-85c1-4866-ae15-b5eefb6bbb0b Exactly Why You’re Not Seeing Results During Weight Loss Women Over 40 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 composition

Resources Mentioned

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.

]]> Tue, 12 Aug 2025 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins BS CSCS) https://www.hollyperkins.com/podcast 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 composition

Resources Mentioned

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.

]]> Exactly Why You’re Not Seeing Results During Weight Loss Women Over 40 Holly Perkins BS CSCS 00:42:12 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. 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. menopause, holistic health, fat loss, women over 40, weight loss, womens health false full 68 aed2a5bd-3c74-4d1f-8090-41f829c8007a 5 Habits You *MUST* Master to Become Lean for Women Over 40 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 workouts

Resources Mentioned

Research about the International Society of Sports’ stance on nutrition

Transcripts can be found 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.

]]> Tue, 5 Aug 2025 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins BS CSCS) https://www.hollyperkins.com/podcast 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 workouts

Resources Mentioned

Research about the International Society of Sports’ stance on nutrition

Transcripts can be found 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.

]]> 5 Habits You *MUST* Master to Become Lean for Women Over 40 Holly Perkins BS CSCS 00:41:34 We all 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 that will help you shift the way you see your body and body fat. You will learn what to focus on instead of fat loss, the kind of nutrition that supports a lean body, the most important upgrade in your workouts, and my favorite anchor meal. We all 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 that will help you shift the way you see your body and body fat. You will learn what to focus on instead of fat loss, the kind of nutrition that supports a lean body, the most important upgrade in your workouts, and my favorite anchor meal. body composition, fat loss, women over 40, weight loss, strength training, womens health false full 67 3c998e40-2a56-4ec2-a45e-4be85f1861f7 Ask Holly on Women's Health, Creatine, GLP-1s, and Macros 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 Mentioned

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

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.

]]> Tue, 22 Jul 2025 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins BS CSCS) https://www.hollyperkins.com/podcast 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 Mentioned

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

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.

]]> Ask Holly on Women's Health, Creatine, GLP-1s, and Macros Holly Perkins BS CSCS 00:41:08 A raw Q&A on womens health including weight loss drugs, creatine for women, and macros. A raw Q&A on womens health including weight loss drugs, creatine for women, and macros. creatine, holistic health, fat loss, women over 40, weight loss, womens health false full 66 946812b0-4329-498c-a5e6-7ab97d1bca16 Effective Strength Training for Women on Using Dumbbells and Barbells 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 barbells

Resources Mentioned

Research on how resistance training volume enhances muscle hypertrophy, not strength

Research on the most effective variable in resistance training

Research on maximizing muscle hypertrophy

Research on the regulation of bone health through physical exercise

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

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.

]]> Tue, 8 Jul 2025 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins BS CSCS) https://www.hollyperkins.com/podcast 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 barbells

Resources Mentioned

Research on how resistance training volume enhances muscle hypertrophy, not strength

Research on the most effective variable in resistance training

Research on maximizing muscle hypertrophy

Research on the regulation of bone health through physical exercise

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

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.

]]> Effective Strength Training for Women on Using Dumbbells and Barbells Holly Perkins BS CSCS 00:43:20 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? I'll teach you in this episode. 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? I'll teach you in this episode. menopause, body composition, women over 40, weight loss, strength training, womens health false full 65 b96f98ee-a11e-4001-b56e-0c018380df16 Why Soreness Isn’t The Goal when Strength Training for Women 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 contractions

Research about delayed muscle soreness

Research about the morphology of delayed muscle soreness

Research about musculoskeletal fitness and health

Research 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/blog

Follow Me:

Find me on Instagram: @hollyperkins

Learn 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.

]]> Tue, 1 Jul 2025 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins BS CSCS) https://www.hollyperkins.com/podcast 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 contractions

Research about delayed muscle soreness

Research about the morphology of delayed muscle soreness

Research about musculoskeletal fitness and health

Research 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/blog

Follow Me:

Find me on Instagram: @hollyperkins

Learn 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.

]]> Why Soreness Isn’t The Goal when Strength Training for Women Holly Perkins BS CSCS 00:38:28 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, especially for women over 40. 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, especially for women over 40. holistic health, body composition, women over 40, strength training, womens health false full 64 fb1c8a77-7ab6-4f33-b511-adfb39a101d2 Ask Holly on Bone Health and Body Composition for Women 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 practice

Research on managing osteoporosis

Research on the fundamentals of resistance training

Reminder: JOIN US FOR THE UPCOMING LAB! 

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.

]]> Tue, 17 Jun 2025 04:00:00 +0000 holly@hollyperkins.com (Holly Perkins BS CSCS) https://www.hollyperkins.com/podcast 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 practice

Research on managing osteoporosis

Research on the fundamentals of resistance training

Reminder: JOIN US FOR THE UPCOMING LAB! 

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.

]]> Ask Holly on Bone Health and Body Composition for Women Holly Perkins BS CSCS 00:33:55 Curious about where you are on your journey to becoming more muscle and less fat? Wondering about your bone health? In this episode of Ask Holly, I answer three of your questions that could really unlock the next level of strength and wellness for you. Curious about where you are on your journey to becoming more muscle and less fat? Wondering about your bone health? In this episode of Ask Holly, I answer three of your questions that could really unlock the next level of strength and wellness for you. holistic health, women's health podcast, body composition, women over 40, bone health, women's health and wellness false full 63 2cef73af-36a3-4e28-b938-9af0f056ae06 Getting Cardio Right for Women Over 40 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 exercise

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.

]]> Tue, 10 Jun 2025 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins BS CSCS) https://www.hollyperkins.com/podcast 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 exercise

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.

]]> Getting Cardio Right for Women Over 40 Holly Perkins BS CSCS 00:34:39 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. 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. women, holistic health, women's health podcast, perimenopause, women over 40, womens health false full 62 a63c6eca-527e-4fff-9647-284f1f90221c How to Determine Your Strength and Bone Health Score 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 Powerhouse

The 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 Brittle

Strong 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 Maven

Dedicated 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 Struggling

Trying, 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 Chair

At 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 building

Resources Mentioned:

● 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.

]]> Tue, 3 Jun 2025 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins BS CSCS) https://www.hollyperkins.com/podcast 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 Powerhouse

The 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 Brittle

Strong 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 Maven

Dedicated 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 Struggling

Trying, 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 Chair

At 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 building

Resources Mentioned:

● 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.

]]> How to Determine Your Strength and Bone Health Score Holly Perkins BS CSCS 00:35:38 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! 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! menopause, holistic health, women's health podcast, women over 40, bone health, women's health and wellness false full 61 33850572-fbbd-4b38-a9af-6676ff18c781 The Top Habit That Makes (Or Breaks) Your Nutrition 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 programs

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 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 online

Resources 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/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.

]]> Tue, 27 May 2025 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins BS CSCS) https://www.hollyperkins.com/podcast 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 programs

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 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 online

Resources 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/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.

]]> The Top Habit That Makes (Or Breaks) Your Nutrition Holly Perkins BS CSCS 00:59:08 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.A 2017 study found that people who plan meals tend to have better diet quality and lower rates of obesity, especially women. 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.A 2017 study found that people who plan meals tend to have better diet quality and lower rates of obesity, especially women. menopause, holistic health, perimenopause, nutrition, mental health false full 60 6830ba10-aa37-4ec3-847f-bc2fa99f4623 Menopause Lifestyle Hacks So You Stop Feeling So Old 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 Aging

Many so-called “aging” symptoms (fatigue, brain fog, low energy) are actually reversible. Mitochondrial function plays a big role here.

2. Exercise & Circulation

Not 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 > Quantity

Sleep 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 Nutrition

If 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 Training

Feeling 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/review

This 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 loads

Resources 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/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.

]]> Tue, 20 May 2025 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins BS CSCS) https://www.hollyperkins.com/podcast 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 Aging

Many so-called “aging” symptoms (fatigue, brain fog, low energy) are actually reversible. Mitochondrial function plays a big role here.

2. Exercise & Circulation

Not 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 > Quantity

Sleep 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 Nutrition

If 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 Training

Feeling 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/review

This 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 loads

Resources 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/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.

]]> Menopause Lifestyle Hacks So You Stop Feeling So Old Holly Perkins BS CSCS 00:44:42 Feeling extra tired lately? Waking up and… feeling old?? In today’s episode, I’m breaking down the biggest drivers behind your energy, 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. Feeling extra tired lately? Waking up and… feeling old?? In today’s episode, I’m breaking down the biggest drivers behind your energy, 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. menopause, perimenopause, women over 40, strength training, mental health false full 59 307e4c0b-ef23-4904-8da1-3c70bc959d39 The Menopause Metabolism Nutrition Fix 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 covered

  • Stop overlooking the impact of food pairing and meal timing
  • Why what you eat in the morning is so important
  • My history of extreme cravings and how I overcame them
  • The importance of three anchor meals a day
  • How fasting in the morning forces your body to catch up all day
  • Avoid exercising at all costs in the morning

Resources Mentioned

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.

]]> Tue, 13 May 2025 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins BS CSCS) https://www.hollyperkins.com/podcast 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 covered

  • Stop overlooking the impact of food pairing and meal timing
  • Why what you eat in the morning is so important
  • My history of extreme cravings and how I overcame them
  • The importance of three anchor meals a day
  • How fasting in the morning forces your body to catch up all day
  • Avoid exercising at all costs in the morning

Resources Mentioned

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.

]]> The Menopause Metabolism Nutrition Fix Holly Perkins BS CSCS 00:36:50 Want to burn more fat, feel more energized, and stop pesky cravings? But here’s the twist: not by changing what you eat but by when you eat it!! In this episode, 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.  Want to burn more fat, feel more energized, and stop pesky cravings? But here’s the twist: not by changing what you eat but by when you eat it!! In this episode, 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.  menopause, fat loss, nutrition, womens health, mental health false full 58 efa50e52-72dc-4080-95c0-e5943695d7dd The Secret to Sustainable Motivation and Mental Health Struggling to find the motivation to work out and eat right? If so, you know it can take a tool on your happiness and mental health.

Today, I’m sharing my biggest tips for sustainable motivation and willpower! Knowing all the best strategies won’t make any difference without taking action to improve your health and fitness. Let’s look for that sweet spot of motivation and discipline so you enjoy taking action!

I share some of the biggest bugbears to motivation, 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 feel energized 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.

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 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.

]]> Tue, 6 May 2025 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins BS CSCS) https://www.hollyperkins.com/podcast Struggling to find the motivation to work out and eat right? If so, you know it can take a tool on your happiness and mental health.

Today, I’m sharing my biggest tips for sustainable motivation and willpower! Knowing all the best strategies won’t make any difference without taking action to improve your health and fitness. Let’s look for that sweet spot of motivation and discipline so you enjoy taking action!

I share some of the biggest bugbears to motivation, 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 feel energized 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.

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 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.

]]> The Secret to Sustainable Motivation and Mental Health Holly Perkins BS CSCS 00:29:54 Struggling to find the motivation to work out and eat right? Today, I’m sharing my biggest tips for sustainable motivation and willpower! Struggling to find the motivation to work out and eat right? Today, I’m sharing my biggest tips for sustainable motivation and willpower! menopause, women, nutrition, womens health, mental health false full 57 540ec7e3-0bde-44c1-911b-8e0e31eb1637 A Weight Loss Miracle? Is The Ozempic Pill Right For You? 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! 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 listen. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/review

This 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 covered

  • The temptation of effortless weight loss
  • Weight loss IS hard!
  • Weight loss medications work, but at what cost?
  • Why behavior modification is so challenging
  • Three key misunderstandings about weight loss drugs
  • Reasons why you’re better off without weight loss medication
  • Why a mindset shift is key to sustainable weight loss
  • Remember, not eating causes weight loss AND muscle loss

Resources Mentioned

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.

]]> Tue, 29 Apr 2025 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins BS CSCS) https://www.hollyperkins.com/podcast 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! 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 listen. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/review

This 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 covered

  • The temptation of effortless weight loss
  • Weight loss IS hard!
  • Weight loss medications work, but at what cost?
  • Why behavior modification is so challenging
  • Three key misunderstandings about weight loss drugs
  • Reasons why you’re better off without weight loss medication
  • Why a mindset shift is key to sustainable weight loss
  • Remember, not eating causes weight loss AND muscle loss

Resources Mentioned

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.

]]> A Weight Loss Miracle? Is The Ozempic Pill Right For You? Holly Perkins BS CSCS 00:36:58 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. 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. menopause, women, fat loss, weight loss, mental health false full 56 060dd1b1-d333-4508-b632-38c1fbcb652e The Best Macros for Fat Loss for Women 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 covered

The importance of finding the right diet system for you

Understanding the science behind macronutrients and nutrition

How to balance macronutrients for ultimate health

The 50/25/25 eating strategy

Two things you must do to improve your body composition

Why overdoing it on protein isn’t an optimal strategy for building muscle

My top secret tip on how to eat if your body fat is above 40%


 

Resources Mentioned


 

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.

]]> Tue, 22 Apr 2025 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins BS CSCS) https://www.hollyperkins.com/podcast 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 covered

The importance of finding the right diet system for you

Understanding the science behind macronutrients and nutrition

How to balance macronutrients for ultimate health

The 50/25/25 eating strategy

Two things you must do to improve your body composition

Why overdoing it on protein isn’t an optimal strategy for building muscle

My top secret tip on how to eat if your body fat is above 40%


 

Resources Mentioned


 

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.

]]> The Best Macros for Fat Loss for Women Holly Perkins BS CSCS 00:35:13 The key to feeling stronger, leaner 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 shape your body composition and my top macros for getting lean.  The key to feeling stronger, leaner 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 shape your body composition and my top macros for getting lean.  women, fat loss, nutrition, weight loss, womens health false full 55 dcd7c50b-72fc-4b6a-bd4c-5dbbf489d1d4 How Women Can Master Body Fat in Perimenopause and Menopause 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/review

This 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

Focus on body composition and never worry about body fat again!

The relationship between caloric deficit and potential muscle loss

Every woman needs to be at least 70% lean muscle

Why body weight is not an accurate metric to track!

Why building lean muscle is the true fountain of youth

 

Resources Mentioned

For limited access to my FREE 3-day workshop, Mastering Your Body Composition, visit: hollyperkins.com/freeworkshop

Research on how muscle tension builds muscle

Research on how muscle loss with weight loss during deficit

Research on weekly resistance training volume and increases in muscle mass

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.

]]> Tue, 15 Apr 2025 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins BS CSCS) https://www.hollyperkins.com/podcast 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/review

This 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

Focus on body composition and never worry about body fat again!

The relationship between caloric deficit and potential muscle loss

Every woman needs to be at least 70% lean muscle

Why body weight is not an accurate metric to track!

Why building lean muscle is the true fountain of youth

 

Resources Mentioned

For limited access to my FREE 3-day workshop, Mastering Your Body Composition, visit: hollyperkins.com/freeworkshop

Research on how muscle tension builds muscle

Research on how muscle loss with weight loss during deficit

Research on weekly resistance training volume and increases in muscle mass

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.

]]> How Women Can Master Body Fat in Perimenopause and Menopause Holly Perkins BS CSCS 00:39:53 We all want to lose weight while not losing muscle, right? 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, 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.  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 programsTo get free access to Strength Without Stress, post a Review wherever you’re listening. Grab ascreenshot 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 youthHow estrogen, inflammation, and muscle loss are all connectedThe reason cardio shouldn’t be used to lose weightDefining progressive overload strength trainingThe difference between a DEXA scan and bone density scanResources MentionedFor limited access to my FREE 3-day workshop, Mastering Your Body Composition, visit: hollyperkins.com/freeworkshopResearch on how muscle tension builds muscle Research 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/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: We all want to lose weight while not losing muscle, right? 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, 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.  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 programsTo get free access to Strength Without Stress, post a Review wherever you’re listening. Grab ascreenshot 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 youthHow estrogen, inflammation, and muscle loss are all connectedThe reason cardio shouldn’t be used to lose weightDefining progressive overload strength trainingThe difference between a DEXA scan and bone density scanResources MentionedFor limited access to my FREE 3-day workshop, Mastering Your Body Composition, visit: hollyperkins.com/freeworkshopResearch on how muscle tension builds muscle Research 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/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: healthy eating, menopause, nutrition, workout tips, midlife women health false full 54 a910a725-1225-43f4-a4cc-5d5972ba580c Why Losing Weight Could Make You Weaker 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! 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 at: https://www.hollyperkins.com/review

This 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

  • Your muscle is your metabolism
  • Two categories of weight loss
  • Common weight loss mistakes to avoid
  • Importance of protein during weight loss
  • Don’t forget to push your workouts!
  • Two ways to calculate your calorie deficit


Resources Mentioned

  • Sign up for my FREE 3-day live workshop training, Mastering Your Body Composition, HERE
  • Research on caloric restriction during resistance training HERE
  • Research on energy restriction in older adults HERE
  • Research on the role of diet and exercise in weight loss HERE
  • Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog


FollowMe:

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.

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.

]]> Tue, 4 Mar 2025 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast 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! 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 at: https://www.hollyperkins.com/review

This 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

  • Your muscle is your metabolism
  • Two categories of weight loss
  • Common weight loss mistakes to avoid
  • Importance of protein during weight loss
  • Don’t forget to push your workouts!
  • Two ways to calculate your calorie deficit


Resources Mentioned

  • Sign up for my FREE 3-day live workshop training, Mastering Your Body Composition, HERE
  • Research on caloric restriction during resistance training HERE
  • Research on energy restriction in older adults HERE
  • Research on the role of diet and exercise in weight loss HERE
  • Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog


FollowMe:

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.

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.

]]> Why Losing Weight Could Make You Weaker Holly Perkins, BS CSCS 00:29:19 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... 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... false full 53 679ad67f-76ce-4e70-8e32-6969c59d4429 The Truth About Fat Loss & Muscle Think weight loss is as straightforward as losing weight? Think again! Weight loss is often partially muscle loss. Wild right?! Muscle is the foundation of youth, and we certainly don’t want it going anywhere! So in this episode, I share why strength training is the only way to build muscle and the best way to become more muscle and less fat.

Before my 3-day live (and free!) workshop, Master Your Body Composition, I want to lay the groundwork here about the relationship between muscle, fat, and weight loss. First I share the number one thing that makes weight loss a cinch and why it’s the key to accessing the strong and sleek physique that you crave. I then share tips for how to protect the muscle you have built when you want to lose weight. The problems happen when you’re not tuned in to your nutrition and workouts.

My first tip is around getting the correct nutrition. I point out the most common mistake women over 40 make when trying to lose weight in terms of their nutrition. Second, I address common misconceptions about fasting and why, for our purposes, it is unnecessary. Next, I discuss the importance of the correct type of cardio in strength training and wrap up by suggesting the correct metrics to monitor your progress (no scale needed!). I hope you tune into my free upcoming workshop to learn more about each of these tips in detail!

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 at: https://www.hollyperkins.com/review

This 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

  • Fighting the New Year Resolution blues
  • The #1 thing that makes fat loss easy
  • Debunking fears of getting “too bulky” from muscle gain
  • Why weight loss is not a metric of health
  • Focus on daily caloric intake
  • Why only having coffee until lunch is bad for your health
  • The inflammation-estrogen connection


Resources Mentioned

  • Sign up for my FREE 3-day live workshop training, Mastering Your Body Composition, HERE
  • Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog


FollowMe:

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.

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.

]]> Tue, 25 Feb 2025 09:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast Think weight loss is as straightforward as losing weight? Think again! Weight loss is often partially muscle loss. Wild right?! Muscle is the foundation of youth, and we certainly don’t want it going anywhere! So in this episode, I share why strength training is the only way to build muscle and the best way to become more muscle and less fat.

Before my 3-day live (and free!) workshop, Master Your Body Composition, I want to lay the groundwork here about the relationship between muscle, fat, and weight loss. First I share the number one thing that makes weight loss a cinch and why it’s the key to accessing the strong and sleek physique that you crave. I then share tips for how to protect the muscle you have built when you want to lose weight. The problems happen when you’re not tuned in to your nutrition and workouts.

My first tip is around getting the correct nutrition. I point out the most common mistake women over 40 make when trying to lose weight in terms of their nutrition. Second, I address common misconceptions about fasting and why, for our purposes, it is unnecessary. Next, I discuss the importance of the correct type of cardio in strength training and wrap up by suggesting the correct metrics to monitor your progress (no scale needed!). I hope you tune into my free upcoming workshop to learn more about each of these tips in detail!

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 at: https://www.hollyperkins.com/review

This 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

  • Fighting the New Year Resolution blues
  • The #1 thing that makes fat loss easy
  • Debunking fears of getting “too bulky” from muscle gain
  • Why weight loss is not a metric of health
  • Focus on daily caloric intake
  • Why only having coffee until lunch is bad for your health
  • The inflammation-estrogen connection


Resources Mentioned

  • Sign up for my FREE 3-day live workshop training, Mastering Your Body Composition, HERE
  • Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog


FollowMe:

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.

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 Truth About Fat Loss & Muscle BS CSCS, Holly Perkins 00:31:43 Think weight loss is as straightforward as losing weight? Think again! Weight loss is often partially muscle loss. Wild right?! Muscle is the foundation of youth, and we certainly don’t want it going anywhere! So in this episode, I share why strength training is the only way to build muscle and the best way to become more muscle and less fat. Before my 3-day live (and free!) workshop, Master Your Body Composition, I want to lay the groundwork here about the relationship between muscle, fat, and weight loss. First I share the number one thing that makes weight loss a cinch and why it’s the key to accessing the strong and sleek physique that you crave. I then share tips for how to protect the muscle you have built when you want to lose weight. The problems happen when you’re not tuned in to your nutrition and workouts. My first tip is around getting the correct nutrition. I point out the most common mistake women over 40 make when trying to lose weight in terms of their nutrition. Second, I address common misconceptions about fasting and why, for our purposes, it is unnecessary. Next, I discuss the importance of the correct type of cardio in strength training and wrap up by suggesting the correct metrics to monitor your progress (no scale needed!). I hope you tune into my free upcoming workshop to learn more about each of these tips in detail!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 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 coveredFighting the New Year Resolution bluesThe #1 thing that makes fat loss easyDebunking fears of getting “too bulky” from muscle gainWhy weight loss is not a metric of healthFocus on daily caloric intakeWhy only having coffee until lunch is bad for your healthThe inflammation-estrogen connectionResources MentionedSign up for my FREE 3-day live workshop training, Mastering Your Body Composition, 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 Think weight loss is as straightforward as losing weight? Think again! Weight loss is often partially muscle loss. Wild right?! Muscle is the foundation of youth, and we certainly don’t want it going anywhere! So in this episode, I share why strength training is the only way to build muscle and the best way to become more muscle and less fat. Before my 3-day live (and free!) workshop, Master Your Body Composition, I want to lay the groundwork here about the relationship between muscle, fat, and weight loss. First I share the number one thing that makes weight loss a cinch and why it’s the key to accessing the strong and sleek physique that you crave. I then share tips for how to protect the muscle you have built when you want to lose weight. The problems happen when you’re not tuned in to your nutrition and workouts. My first tip is around getting the correct nutrition. I point out the most common mistake women over 40 make when trying to lose weight in terms of their nutrition. Second, I address common misconceptions about fasting and why, for our purposes, it is unnecessary. Next, I discuss the importance of the correct type of cardio in strength training and wrap up by suggesting the correct metrics to monitor your progress (no scale needed!). I hope you tune into my free upcoming workshop to learn more about each of these tips in detail!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 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 coveredFighting the New Year Resolution bluesThe #1 thing that makes fat loss easyDebunking fears of getting “too bulky” from muscle gainWhy weight loss is not a metric of healthFocus on daily caloric intakeWhy only having coffee until lunch is bad for your healthThe inflammation-estrogen connectionResources MentionedSign up for my FREE 3-day live workshop training, Mastering Your Body Composition, 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 false full 52 9f7e0361-84c9-409e-998a-6d2e17d0a955 The Hidden Cause of Chronic Pain (and How to Fix It) Nothing stops you from living your best life more than chronic aches and pains. Today, I’m talking about the hidden causes of most aches and pains, how to fix them, and the best strength training tips to reduce pain without making it worse.

I explain why rehabilitating your joints through strength training is the best long-term solution to be pain-free. The trick is to stick with your strength training program but to slow it down. I review a study that shows how strength exercises reduce pain and improve function more effectively than other methods. When building a training program, it’s so important to focus on quadriceps, hamstrings, and glutes. Don’t forget that progression must be super gradual when chronic pain is involved, however not avoided!

You can get FREE access to my 4-week Strength Without Stress program right now! This

program will help you reduce the systemic inflammation 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 listen.

Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/review

This 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

  • The surprising connection between muscle weakness and pain
  • How strength training helps improve runner’s knee
  • Why most people focus on relief instead of prevention (and how that keeps you stuck)
  • The #1 strength training consideration to reduce pain without making it worse
  • My simple plan to start feeling stronger, healthier, and pain-free


Resources Mentioned

  • Research on resistance exercise for knee osteoarthritis HERE
  • Research on resistance training in musculoskeletal rehabilitation HERE
  • Research on trunk, hip, and knee exercise programs HERE
  • Research comparing two periodized exercise programs HERE
  • Research on the epidemiology of weight-training sports injuries HERE
  • Research on exercise for chronic pain HERE
  • Research on knee crepitus HERE
  • Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog


FollowMe:

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.


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.

]]> Tue, 18 Feb 2025 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast Nothing stops you from living your best life more than chronic aches and pains. Today, I’m talking about the hidden causes of most aches and pains, how to fix them, and the best strength training tips to reduce pain without making it worse.

I explain why rehabilitating your joints through strength training is the best long-term solution to be pain-free. The trick is to stick with your strength training program but to slow it down. I review a study that shows how strength exercises reduce pain and improve function more effectively than other methods. When building a training program, it’s so important to focus on quadriceps, hamstrings, and glutes. Don’t forget that progression must be super gradual when chronic pain is involved, however not avoided!

You can get FREE access to my 4-week Strength Without Stress program right now! This

program will help you reduce the systemic inflammation 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 listen.

Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/review

This 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

  • The surprising connection between muscle weakness and pain
  • How strength training helps improve runner’s knee
  • Why most people focus on relief instead of prevention (and how that keeps you stuck)
  • The #1 strength training consideration to reduce pain without making it worse
  • My simple plan to start feeling stronger, healthier, and pain-free


Resources Mentioned

  • Research on resistance exercise for knee osteoarthritis HERE
  • Research on resistance training in musculoskeletal rehabilitation HERE
  • Research on trunk, hip, and knee exercise programs HERE
  • Research comparing two periodized exercise programs HERE
  • Research on the epidemiology of weight-training sports injuries HERE
  • Research on exercise for chronic pain HERE
  • Research on knee crepitus HERE
  • Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog


FollowMe:

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.


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 Hidden Cause of Chronic Pain (and How to Fix It) Holly Perkins, BS CSCS 00:31:02 Nothing stops you from living your best life more than chronic aches and pains. Today, I’m talking about the hidden causes of most aches and pains, how to fix them, and the best strength training tips to reduce pain without making it worse. I explain why rehabilitating your joints through strength training is the best long-term solution to be pain-free. The trick is to stick with your strength training program but to slow it down. I review a study that shows how strength exercises reduce pain and improve function more effectively than other methods. When building a training program, it’s so important to focus on quadriceps, hamstrings, and glutes. Don’t forget that progression must be super gradual when chronic pain is involved, however not avoided!You can get FREE access to my 4-week Strength Without Stress program right now! Thisprogram will help you reduce the systemic inflammation 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.Topics coveredThe surprising connection between muscle weakness and painHow strength training helps improve runner’s kneeWhy most people focus on relief instead of prevention (and how that keeps you stuck)The #1 strength training consideration to reduce pain without making it worseMy simple plan to start feeling stronger, healthier, and pain-freeResources MentionedResearch on resistance exercise for knee osteoarthritis HEREResearch on resistance training in musculoskeletal rehabilitation HEREResearch on trunk, hip, and knee exercise programs HEREResearch comparing two periodized exercise programs HEREResearch on the epidemiology of weight-training sports injuries HEREResearch on exercise for chronic pain HEREResearch on knee crepitus 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: Nothing stops you from living your best life more than chronic aches and pains. Today, I’m talking about the hidden causes of most aches and pains, how to fix them, and the best strength training tips to reduce pain without making it worse. I explain why rehabilitating your joints through strength training is the best long-term solution to be pain-free. The trick is to stick with your strength training program but to slow it down. I review a study that shows how strength exercises reduce pain and improve function more effectively than other methods. When building a training program, it’s so important to focus on quadriceps, hamstrings, and glutes. Don’t forget that progression must be super gradual when chronic pain is involved, however not avoided!You can get FREE access to my 4-week Strength Without Stress program right now! Thisprogram will help you reduce the systemic inflammation 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.Topics coveredThe surprising connection between muscle weakness and painHow strength training helps improve runner’s kneeWhy most people focus on relief instead of prevention (and how that keeps you stuck)The #1 strength training consideration to reduce pain without making it worseMy simple plan to start feeling stronger, healthier, and pain-freeResources MentionedResearch on resistance exercise for knee osteoarthritis HEREResearch on resistance training in musculoskeletal rehabilitation HEREResearch on trunk, hip, and knee exercise programs HEREResearch comparing two periodized exercise programs HEREResearch on the epidemiology of weight-training sports injuries HEREResearch on exercise for chronic pain HEREResearch on knee crepitus 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: false full 51 2faea182-053c-431e-abde-9e3ab3a06a2f The Must-Have Tool for Strong Muscle and Bone Calling all women over 40! Today I’m talking about the must-have tool to build muscle and improve bone density: the barbell. In this episode, you’ll learn a huge mistake most women over 40 are making in the gym (and how to avoid it), the ins and outs of using a barbell, and three barbell exercises to incorporate into your workout routine today to improve your body composition.

Most women are not confident with a barbell or think that they are just for men: false! The great news is that learning good technique with a barbell is easier than with dumbbells or bands. I break down why training with this long metal bar is so good for body composition, improving bone density, and decreasing muscle fatigue. Like with anything new, start slow! I outline three barbell exercises to try now including how many reps and how often.

I hope you enjoyed this episode! And stay tuned for another brand new episode on Tuesday next week! Stay strong, friend.

You can get FREE access to my 4-week Strength Without Stress program right now! This

program will help you reduce the systemic inflammation 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 listen. Grab a

screenshot of your review before you post it and upload at: https://www.hollyperkins.com/review

This 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

  • How to correctly and confidently use a barbell
  • Why a barbell is easier to manage than dumbbells
  • High resistance, low repetition moves are the sweet spot for women over 40
  • Debunking common barbell myths
  • Tips for incorporating a barbell in your workout

Resources Mentioned

  • Find the 5, 6 and 7-foot CAP barbells HERE
  • Research on resistance exercise for knee osteoarthritis HERE
  • Research on resistance training for musculoskeletal rehabilitation HERE
  • Research on weight-training injuries HERE
  • Research on the effects of strength training on women HERE
  • Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog


FollowMe:

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.

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.

]]> Tue, 11 Feb 2025 09:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast Calling all women over 40! Today I’m talking about the must-have tool to build muscle and improve bone density: the barbell. In this episode, you’ll learn a huge mistake most women over 40 are making in the gym (and how to avoid it), the ins and outs of using a barbell, and three barbell exercises to incorporate into your workout routine today to improve your body composition.

Most women are not confident with a barbell or think that they are just for men: false! The great news is that learning good technique with a barbell is easier than with dumbbells or bands. I break down why training with this long metal bar is so good for body composition, improving bone density, and decreasing muscle fatigue. Like with anything new, start slow! I outline three barbell exercises to try now including how many reps and how often.

I hope you enjoyed this episode! And stay tuned for another brand new episode on Tuesday next week! Stay strong, friend.

You can get FREE access to my 4-week Strength Without Stress program right now! This

program will help you reduce the systemic inflammation 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 listen. Grab a

screenshot of your review before you post it and upload at: https://www.hollyperkins.com/review

This 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

  • How to correctly and confidently use a barbell
  • Why a barbell is easier to manage than dumbbells
  • High resistance, low repetition moves are the sweet spot for women over 40
  • Debunking common barbell myths
  • Tips for incorporating a barbell in your workout

Resources Mentioned

  • Find the 5, 6 and 7-foot CAP barbells HERE
  • Research on resistance exercise for knee osteoarthritis HERE
  • Research on resistance training for musculoskeletal rehabilitation HERE
  • Research on weight-training injuries HERE
  • Research on the effects of strength training on women HERE
  • Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog


FollowMe:

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.

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 Must-Have Tool for Strong Muscle and Bone BS CSCS, Holly Perkins 00:39:27 Calling all women over 40! Today I’m talking about the must-have tool to build muscle and improve bone density: the barbell. In this episode, you’ll learn a huge mistake most women over 40 are making in the gym (and how to avoid it), the ins and outs of using a barbell, and three barbell exercises to incorporate into your workout routine today to improve your body composition.Most women are not confident with a barbell or think that they are just for men: false! The great news is that learning good technique with a barbell is easier than with dumbbells or bands. I break down why training with this long metal bar is so good for body composition, improving bone density, and decreasing muscle fatigue. Like with anything new, start slow! I outline three barbell exercises to try now including how many reps and how often. I hope you enjoyed this episode! And stay tuned for another brand new episode on Tuesday next week! Stay strong, friend.You can get FREE access to my 4-week Strength Without Stress program right now! Thisprogram will help you reduce the systemic inflammation 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 ascreenshot 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 coveredHow to correctly and confidently use a barbellWhy a barbell is easier to manage than dumbbells High resistance, low repetition moves are the sweet spot for women over 40Debunking common barbell mythsTips for incorporating a barbell in your workoutResources MentionedFind the 5, 6 and 7-foot CAP barbells HEREResearch on resistance exercise for knee osteoarthritis HEREResearch on resistance training for musculoskeletal rehabilitation HEREResearch on weight-training injuries HEREResearch on the effects of strength training on women 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... Calling all women over 40! Today I’m talking about the must-have tool to build muscle and improve bone density: the barbell. In this episode, you’ll learn a huge mistake most women over 40 are making in the gym (and how to avoid it), the ins and outs of using a barbell, and three barbell exercises to incorporate into your workout routine today to improve your body composition.Most women are not confident with a barbell or think that they are just for men: false! The great news is that learning good technique with a barbell is easier than with dumbbells or bands. I break down why training with this long metal bar is so good for body composition, improving bone density, and decreasing muscle fatigue. Like with anything new, start slow! I outline three barbell exercises to try now including how many reps and how often. I hope you enjoyed this episode! And stay tuned for another brand new episode on Tuesday next week! Stay strong, friend.You can get FREE access to my 4-week Strength Without Stress program right now! Thisprogram will help you reduce the systemic inflammation 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 ascreenshot 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 coveredHow to correctly and confidently use a barbellWhy a barbell is easier to manage than dumbbells High resistance, low repetition moves are the sweet spot for women over 40Debunking common barbell mythsTips for incorporating a barbell in your workoutResources MentionedFind the 5, 6 and 7-foot CAP barbells HEREResearch on resistance exercise for knee osteoarthritis HEREResearch on resistance training for musculoskeletal rehabilitation HEREResearch on weight-training injuries HEREResearch on the effects of strength training on women 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... false full 50 e3fbe825-30a6-49f3-b5de-0b0ad2df566a 3 Ways To Get Better Body Composition Want to feel great as you age and stronger than ever? It’s time to consider your body composition! In this episode, you'll learn how to overcome three common mistakes in improving body composition, what happens when you overlook the importance of nutrition, the kinds of exercises to focus on most, and the type of program to look for to improve your body composition.

As we age, body fat and body muscle are the most important indicators of health. Only looking at weight loss isn’t an accurate metric! I walk through a case study of a recent client who lost weight but saw a decrease in muscle mass due to under-eating and insufficient protein intake. When my clients correctly stick to a progressive strength training program, focus on the correct exercises, and learn to balance nutrition for their bodies properly, their body compositions significantly improve! Learning to achieve your body’s best composition is the way to stay pain-free and active in the years ahead.


Sign up now for The Body Composition Project waitlist HERE!


Topics covered

  • Using body weight as a barometer is not effective
  • Proof that menopause side effects aren’t forever
  • Benefits of a progressive resistance strength training program
  • Learn the best exercises for building muscle
  • The relationship between muscle building and nutrition
  • Benefits of the Strength Without Stress program


Resources Mentioned

  • Listen to Episode 34: Viral Topic - How To Calculate Your Protein Intake Easily HERE
  • FREE access to my Strength Without Stress program HERE, where you can upload a screenshot of your podcast review and gain immediate access!
  • The waitlist for The Body Composition Project is now open HERE
  • Research on body composition assessment HERE
  • Research on the faults of body mass index HERE
  • Research on the links between body composition and cardiorespiratory fitness HERE
  • Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog


FollowMe:

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.

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.

]]> Thu, 6 Feb 2025 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast Want to feel great as you age and stronger than ever? It’s time to consider your body composition! In this episode, you'll learn how to overcome three common mistakes in improving body composition, what happens when you overlook the importance of nutrition, the kinds of exercises to focus on most, and the type of program to look for to improve your body composition.

As we age, body fat and body muscle are the most important indicators of health. Only looking at weight loss isn’t an accurate metric! I walk through a case study of a recent client who lost weight but saw a decrease in muscle mass due to under-eating and insufficient protein intake. When my clients correctly stick to a progressive strength training program, focus on the correct exercises, and learn to balance nutrition for their bodies properly, their body compositions significantly improve! Learning to achieve your body’s best composition is the way to stay pain-free and active in the years ahead.


Sign up now for The Body Composition Project waitlist HERE!


Topics covered

  • Using body weight as a barometer is not effective
  • Proof that menopause side effects aren’t forever
  • Benefits of a progressive resistance strength training program
  • Learn the best exercises for building muscle
  • The relationship between muscle building and nutrition
  • Benefits of the Strength Without Stress program


Resources Mentioned

  • Listen to Episode 34: Viral Topic - How To Calculate Your Protein Intake Easily HERE
  • FREE access to my Strength Without Stress program HERE, where you can upload a screenshot of your podcast review and gain immediate access!
  • The waitlist for The Body Composition Project is now open HERE
  • Research on body composition assessment HERE
  • Research on the faults of body mass index HERE
  • Research on the links between body composition and cardiorespiratory fitness HERE
  • Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog


FollowMe:

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.

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.

]]> 3 Ways To Get Better Body Composition Holly Perkins, BS CSCS 00:34:28 Want to feel great as you age and stronger than ever? It’s time to consider your body composition! In this episode, you'll learn how to overcome three common mistakes in improving body composition, what happens when you overlook the importance of nutrition, the kinds of exercises to focus on most, and the type of program to look for to improve your body composition.As we age, body fat and body muscle are the most important indicators of health. Only looking at weight loss isn’t an accurate metric! I walk through a case study of a recent client who lost weight but saw a decrease in muscle mass due to under-eating and insufficient protein intake. When my clients correctly stick to a progressive strength training program, focus on the correct exercises, and learn to balance nutrition for their bodies properly, their body compositions significantly improve! Learning to achieve your body’s best composition is the way to stay pain-free and active in the years ahead.Sign up now for The Body Composition Project waitlist HERE!Topics coveredUsing body weight as a barometer is not effectiveProof that menopause side effects aren’t foreverBenefits of a progressive resistance strength training programLearn the best exercises for building muscle The relationship between muscle building and nutritionBenefits of the Strength Without Stress programResources MentionedListen to Episode 34: Viral Topic - How To Calculate Your Protein Intake Easily HEREFREE access to my Strength Without Stress program HERE, where you can upload a screenshot of your podcast review and gain immediate access! The waitlist for The Body Composition Project is now open HEREResearch on body composition assessment HEREResearch on the faults of body mass index HEREResearch on the links between body composition and cardiorespiratory fitness 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... Want to feel great as you age and stronger than ever? It’s time to consider your body composition! In this episode, you'll learn how to overcome three common mistakes in improving body composition, what happens when you overlook the importance of nutrition, the kinds of exercises to focus on most, and the type of program to look for to improve your body composition.As we age, body fat and body muscle are the most important indicators of health. Only looking at weight loss isn’t an accurate metric! I walk through a case study of a recent client who lost weight but saw a decrease in muscle mass due to under-eating and insufficient protein intake. When my clients correctly stick to a progressive strength training program, focus on the correct exercises, and learn to balance nutrition for their bodies properly, their body compositions significantly improve! Learning to achieve your body’s best composition is the way to stay pain-free and active in the years ahead.Sign up now for The Body Composition Project waitlist HERE!Topics coveredUsing body weight as a barometer is not effectiveProof that menopause side effects aren’t foreverBenefits of a progressive resistance strength training programLearn the best exercises for building muscle The relationship between muscle building and nutritionBenefits of the Strength Without Stress programResources MentionedListen to Episode 34: Viral Topic - How To Calculate Your Protein Intake Easily HEREFREE access to my Strength Without Stress program HERE, where you can upload a screenshot of your podcast review and gain immediate access! The waitlist for The Body Composition Project is now open HEREResearch on body composition assessment HEREResearch on the faults of body mass index HEREResearch on the links between body composition and cardiorespiratory fitness 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... false full 49 b106db6a-d065-4f5c-894b-d31aadc3e7f6 From Solo to Soulmate Let’s talk about love! In this episode, I speak with Christine Hassler, a master coach and spiritual psychologist who is also my personal go-to for self-development. Both Christine and I are proof that wonderful partners can be manifested when you do the work. Christine has a beautiful way of weaving together different healing modalities with psychology that offers a unique and effective way to help people find love!

Romantic love is an essential part of health and wellness. Christine emphasizes the importance of self-compassion, inner child work, and understanding past experiences to attract meaningful relationships. She offers a super simple yet actionable tip for integrating your inner child. We discuss how getting crystal clear on your desires for a partner is crucial, how to more deeply surrender, and the role of self-love in attracting the right partner. Christine reminds us that, as women, receptivity is our superpower. If you’re ready to receive your soulmate, don’t miss her upcoming offering, Love Magnet!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics covered

  • How Christine found self-development
  • The importance of working with your inner child
  • Ways the inner child may show up
  • Tapping into self-love makes all the difference
  • The Queendom Program Christine created to attract her partner
  • What real surrender looks like
  • How to become a love magnet

Resources Mentioned

  • Sign up for Christine’s free Love Magnet workshop being held virtually on February 11, 12, 13
  • Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

FollowMe:

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.

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.

]]> Tue, 28 Jan 2025 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast Let’s talk about love! In this episode, I speak with Christine Hassler, a master coach and spiritual psychologist who is also my personal go-to for self-development. Both Christine and I are proof that wonderful partners can be manifested when you do the work. Christine has a beautiful way of weaving together different healing modalities with psychology that offers a unique and effective way to help people find love!

Romantic love is an essential part of health and wellness. Christine emphasizes the importance of self-compassion, inner child work, and understanding past experiences to attract meaningful relationships. She offers a super simple yet actionable tip for integrating your inner child. We discuss how getting crystal clear on your desires for a partner is crucial, how to more deeply surrender, and the role of self-love in attracting the right partner. Christine reminds us that, as women, receptivity is our superpower. If you’re ready to receive your soulmate, don’t miss her upcoming offering, Love Magnet!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics covered

  • How Christine found self-development
  • The importance of working with your inner child
  • Ways the inner child may show up
  • Tapping into self-love makes all the difference
  • The Queendom Program Christine created to attract her partner
  • What real surrender looks like
  • How to become a love magnet

Resources Mentioned

  • Sign up for Christine’s free Love Magnet workshop being held virtually on February 11, 12, 13
  • Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

FollowMe:

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.

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.

]]> From Solo to Soulmate Holly Perkins, BS CSCS 00:57:53 Let’s talk about love! In this episode, I speak with Christine Hassler, a master coach and spiritual psychologist who is also my personal go-to for self-development. Both Christine and I are proof that wonderful partners can be manifested when you do the work. Christine has a beautiful way of weaving together different healing modalities with psychology that offers a unique and effective way to help people find love!Romantic love is an essential part of health and wellness. Christine emphasizes the importance of self-compassion, inner child work, and understanding past experiences to attract meaningful relationships. She offers a super simple yet actionable tip for integrating your inner child. We discuss how getting crystal clear on your desires for a partner is crucial, how to more deeply surrender, and the role of self-love in attracting the right partner. Christine reminds us that, as women, receptivity is our superpower. If you’re ready to receive your soulmate, don’t miss her upcoming offering, Love Magnet!Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics coveredHow Christine found self-developmentThe importance of working with your inner childWays the inner child may show upTapping into self-love makes all the differenceThe Queendom Program Christine created to attract her partnerWhat real surrender looks likeHow to become a love magnetResources MentionedSign up for Christine’s free Love Magnet workshop being held virtually on February 11, 12, 13Transcripts 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. Let’s talk about love! In this episode, I speak with Christine Hassler, a master coach and spiritual psychologist who is also my personal go-to for self-development. Both Christine and I are proof that wonderful partners can be manifested when you do the work. Christine has a beautiful way of weaving together different healing modalities with psychology that offers a unique and effective way to help people find love!Romantic love is an essential part of health and wellness. Christine emphasizes the importance of self-compassion, inner child work, and understanding past experiences to attract meaningful relationships. She offers a super simple yet actionable tip for integrating your inner child. We discuss how getting crystal clear on your desires for a partner is crucial, how to more deeply surrender, and the role of self-love in attracting the right partner. Christine reminds us that, as women, receptivity is our superpower. If you’re ready to receive your soulmate, don’t miss her upcoming offering, Love Magnet!Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics coveredHow Christine found self-developmentThe importance of working with your inner childWays the inner child may show upTapping into self-love makes all the differenceThe Queendom Program Christine created to attract her partnerWhat real surrender looks likeHow to become a love magnetResources MentionedSign up for Christine’s free Love Magnet workshop being held virtually on February 11, 12, 13Transcripts 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. false full 48 1ddb625e-4f7a-4f53-9a31-86ec7c9203a5 The Best Exercises for Better Bone Density In this powerful episode, fitness expert Holly Perkins breaks down the critical importance of strength training for bone health, revealing seven key exercises that can dramatically improve bone density and overall physical resilience.

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 at: https://www.hollyperkins.com/review

This 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:

  • Bone Health Fundamentals
  • Common Misconceptions About Bone Density
  • 7 Best Exercises for Bone Density
  • Safe Progression of Impact Exercises

Resources Mentioned:

  • Listen to the first 46 episodes of Holly Perkins Health Podcast HERE
  • Check out The Body Composition Project HERE
  • 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 health care 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.

]]> Tue, 10 Dec 2024 12:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast In this powerful episode, fitness expert Holly Perkins breaks down the critical importance of strength training for bone health, revealing seven key exercises that can dramatically improve bone density and overall physical resilience.

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 at: https://www.hollyperkins.com/review

This 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:

  • Bone Health Fundamentals
  • Common Misconceptions About Bone Density
  • 7 Best Exercises for Bone Density
  • Safe Progression of Impact Exercises

Resources Mentioned:

  • Listen to the first 46 episodes of Holly Perkins Health Podcast HERE
  • Check out The Body Composition Project HERE
  • 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 health care 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.

]]> The Best Exercises for Better Bone Density BS CSCS, Holly Perkins 00:40:35 In this powerful episode, fitness expert Holly Perkins breaks down the critical importance of strength training for bone health, revealing seven key exercises that can dramatically improve bone density and overall physical resilience.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 at: https://www.hollyperkins.com/review This 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:Bone Health Fundamentals Common Misconceptions About Bone Density 7 Best Exercises for Bone Density Safe Progression of Impact ExercisesResources Mentioned:Listen to the first 46 episodes of Holly Perkins Health Podcast HERECheck out The Body Composition Project HERETranscripts 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 health care professionals for any such conditions. In this powerful episode, fitness expert Holly Perkins breaks down the critical importance of strength training for bone health, revealing seven key exercises that can dramatically improve bone density and overall physical resilience.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 at: https://www.hollyperkins.com/review This 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:Bone Health Fundamentals Common Misconceptions About Bone Density 7 Best Exercises for Bone Density Safe Progression of Impact ExercisesResources Mentioned:Listen to the first 46 episodes of Holly Perkins Health Podcast HERECheck out The Body Composition Project HERETranscripts 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 health care professionals for any such conditions. false full 47 3b00fe6c-f055-4979-856f-7110bc62aba1 Injections and Physical Therapy Didn't Work But *This* Did In today’s incredible episode, I chat with my inspiring client Karen, the grand prize transformation winner from the first round of The Body Composition Project! When Karen joined the program, she was dealing with constant back and neck pain that felt impossible to manage. Physical therapy and back injections? Didn’t help. But through The Body Composition Project, she became nearly pain-free and completely transformed her body and mindset. If you're stuck in your fitness journey or dealing with chronic pain, you won't want to miss this!

Karen shares what it was like before her transformation – her struggles with diets, jumping from program to program, and feeling skeptical about trying something new. She discusses how she faced her fears, realized that change is possible at any age, and made simple shifts in her diet that worked without giving up the foods she loves. And you'll hear her DEXA scan results prove it all!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Karen’s biggest worries, pains, and experiences with other treatments before The Body Composition Project
  • The truth about program hopping
  • The major changes Karen noticed in her back pain
  • Karen’s DEXA scan results
  • Why Karen is no longer prioritizing weight loss
  • Other ways Karen’s life has changed as a result of this journey
  • Advice for overcoming the fear of getting started
  • Tips for shifting your diet that aren’t restrictive
  • How Karen pushed through her most challenging moments
  • Karen’s favorite and least favorite strength exercises

Resources Mentioned:

  • Listen to the first 45 episodes of Holly Perkins Health Podcast HERE
  • Check out The Body Composition Project HERE
  • 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 health care 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.

]]> Tue, 26 Nov 2024 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast In today’s incredible episode, I chat with my inspiring client Karen, the grand prize transformation winner from the first round of The Body Composition Project! When Karen joined the program, she was dealing with constant back and neck pain that felt impossible to manage. Physical therapy and back injections? Didn’t help. But through The Body Composition Project, she became nearly pain-free and completely transformed her body and mindset. If you're stuck in your fitness journey or dealing with chronic pain, you won't want to miss this!

Karen shares what it was like before her transformation – her struggles with diets, jumping from program to program, and feeling skeptical about trying something new. She discusses how she faced her fears, realized that change is possible at any age, and made simple shifts in her diet that worked without giving up the foods she loves. And you'll hear her DEXA scan results prove it all!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Karen’s biggest worries, pains, and experiences with other treatments before The Body Composition Project
  • The truth about program hopping
  • The major changes Karen noticed in her back pain
  • Karen’s DEXA scan results
  • Why Karen is no longer prioritizing weight loss
  • Other ways Karen’s life has changed as a result of this journey
  • Advice for overcoming the fear of getting started
  • Tips for shifting your diet that aren’t restrictive
  • How Karen pushed through her most challenging moments
  • Karen’s favorite and least favorite strength exercises

Resources Mentioned:

  • Listen to the first 45 episodes of Holly Perkins Health Podcast HERE
  • Check out The Body Composition Project HERE
  • 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 health care 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.

]]> Injections and Physical Therapy Didn't Work But *This* Did Holly Perkins, BS CSCS 00:52:35 In today’s incredible episode, I chat with my inspiring client Karen, the grand prize transformation winner from the first round of The Body Composition Project! When Karen joined the program, she was dealing with constant back and neck pain that felt impossible to manage. Physical therapy and back injections? Didn’t help. But through The Body Composition Project, she became nearly pain-free and completely transformed her body and mindset. If you're stuck in your fitness journey or dealing with chronic pain, you won't want to miss this! Karen shares what it was like before her transformation – her struggles with diets, jumping from program to program, and feeling skeptical about trying something new. She discusses how she faced her fears, realized that change is possible at any age, and made simple shifts in her diet that worked without giving up the foods she loves. And you'll hear her DEXA scan results prove it all! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Karen’s biggest worries, pains, and experiences with other treatments before The Body Composition ProjectThe truth about program hoppingThe major changes Karen noticed in her back pain Karen’s DEXA scan results Why Karen is no longer prioritizing weight loss Other ways Karen’s life has changed as a result of this journey Advice for overcoming the fear of getting startedTips for shifting your diet that aren’t restrictive How Karen pushed through her most challenging moments Karen’s favorite and least favorite strength exercises  Resources Mentioned:Listen to the first 45 episodes of Holly Perkins Health Podcast HERECheck out The Body Composition Project HERETranscripts 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 health care professionals for any such conditions. In today’s incredible episode, I chat with my inspiring client Karen, the grand prize transformation winner from the first round of The Body Composition Project! When Karen joined the program, she was dealing with constant back and neck pain that felt impossible to manage. Physical therapy and back injections? Didn’t help. But through The Body Composition Project, she became nearly pain-free and completely transformed her body and mindset. If you're stuck in your fitness journey or dealing with chronic pain, you won't want to miss this! Karen shares what it was like before her transformation – her struggles with diets, jumping from program to program, and feeling skeptical about trying something new. She discusses how she faced her fears, realized that change is possible at any age, and made simple shifts in her diet that worked without giving up the foods she loves. And you'll hear her DEXA scan results prove it all! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Karen’s biggest worries, pains, and experiences with other treatments before The Body Composition ProjectThe truth about program hoppingThe major changes Karen noticed in her back pain Karen’s DEXA scan results Why Karen is no longer prioritizing weight loss Other ways Karen’s life has changed as a result of this journey Advice for overcoming the fear of getting startedTips for shifting your diet that aren’t restrictive How Karen pushed through her most challenging moments Karen’s favorite and least favorite strength exercises  Resources Mentioned:Listen to the first 45 episodes of Holly Perkins Health Podcast HERECheck out The Body Composition Project HERETranscripts 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 health care professionals for any such conditions. false full 46 3e0ca79a-7d6e-4372-8426-606f3dabfd05 Squats Made Her Strong *and* Confident I’m so excited to share this special episode with my dear friend and client, Jane! This is such an inspiring conversation about how strength training can transform not just your body but also your mind. Jane is an incredible woman in her 60s who went from feeling unsure about stepping into a gym to confidently conquering the squat rack! And the results have been truly life-changing! Jane discovered a confidence she never expected and now feels more vibrant and energetic than she did in her 20s.

In our conversation, we discuss Jane’s initial motivations for starting her fitness journey, how she overcame fears about lifting heavy weights – even while managing hip pain, and the importance of proper nutrition (especially before workouts!). Plus, she shares practical tips for overcoming the intimidation of trying something new! If you’ve ever felt nervous about stepping into the gym or thought it was too late to start a new chapter, Jane’s story will inspire you to think again. It’s never too late to become the strongest version of yourself – inside and out!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • What inspired Jane to start her fitness journey
  • Why pain doesn’t need to be long-lasting
  • Jane’s primary motivators, the biggest changes she noticed, and the actions she took to reach her goals
  • The real value of structured exercises
  • Advice for overcoming gym intimidation
  • Tips for improving your nutrition habits and the truth about calories
  • Jane’s macronutrient strategy
  • The most challenging part of Jane’s journey
  • Advice for taking the first step towards becoming who you want to be

Resources Mentioned:

  • Listen to the first 44 episodes of Holly Perkins Health Podcast HERE
  • Check out The Body Composition Project HERE
  • 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.

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.

]]> Tue, 19 Nov 2024 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast I’m so excited to share this special episode with my dear friend and client, Jane! This is such an inspiring conversation about how strength training can transform not just your body but also your mind. Jane is an incredible woman in her 60s who went from feeling unsure about stepping into a gym to confidently conquering the squat rack! And the results have been truly life-changing! Jane discovered a confidence she never expected and now feels more vibrant and energetic than she did in her 20s.

In our conversation, we discuss Jane’s initial motivations for starting her fitness journey, how she overcame fears about lifting heavy weights – even while managing hip pain, and the importance of proper nutrition (especially before workouts!). Plus, she shares practical tips for overcoming the intimidation of trying something new! If you’ve ever felt nervous about stepping into the gym or thought it was too late to start a new chapter, Jane’s story will inspire you to think again. It’s never too late to become the strongest version of yourself – inside and out!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • What inspired Jane to start her fitness journey
  • Why pain doesn’t need to be long-lasting
  • Jane’s primary motivators, the biggest changes she noticed, and the actions she took to reach her goals
  • The real value of structured exercises
  • Advice for overcoming gym intimidation
  • Tips for improving your nutrition habits and the truth about calories
  • Jane’s macronutrient strategy
  • The most challenging part of Jane’s journey
  • Advice for taking the first step towards becoming who you want to be

Resources Mentioned:

  • Listen to the first 44 episodes of Holly Perkins Health Podcast HERE
  • Check out The Body Composition Project HERE
  • 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.

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.

]]> Squats Made Her Strong *and* Confident Holly Perkins, BS CSCS 00:50:48 I’m so excited to share this special episode with my dear friend and client, Jane! This is such an inspiring conversation about how strength training can transform not just your body but also your mind. Jane is an incredible woman in her 60s who went from feeling unsure about stepping into a gym to confidently conquering the squat rack! And the results have been truly life-changing! Jane discovered a confidence she never expected and now feels more vibrant and energetic than she did in her 20s. In our conversation, we discuss Jane’s initial motivations for starting her fitness journey, how she overcame fears about lifting heavy weights – even while managing hip pain, and the importance of proper nutrition (especially before workouts!). Plus, she shares practical tips for overcoming the intimidation of trying something new! If you’ve ever felt nervous about stepping into the gym or thought it was too late to start a new chapter, Jane’s story will inspire you to think again. It’s never too late to become the strongest version of yourself – inside and out!Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:What inspired Jane to start her fitness journey Why pain doesn’t need to be long-lastingJane’s primary motivators, the biggest changes she noticed, and the actions she took to reach her goals The real value of structured exercises Advice for overcoming gym intimidationTips for improving your nutrition habits and the truth about calories Jane’s macronutrient strategy The most challenging part of Jane’s journey Advice for taking the first step towards becoming who you want to beResources Mentioned:Listen to the first 44 episodes of Holly Perkins Health Podcast HERECheck out The Body Composition Project HERETranscripts 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. I’m so excited to share this special episode with my dear friend and client, Jane! This is such an inspiring conversation about how strength training can transform not just your body but also your mind. Jane is an incredible woman in her 60s who went from feeling unsure about stepping into a gym to confidently conquering the squat rack! And the results have been truly life-changing! Jane discovered a confidence she never expected and now feels more vibrant and energetic than she did in her 20s. In our conversation, we discuss Jane’s initial motivations for starting her fitness journey, how she overcame fears about lifting heavy weights – even while managing hip pain, and the importance of proper nutrition (especially before workouts!). Plus, she shares practical tips for overcoming the intimidation of trying something new! If you’ve ever felt nervous about stepping into the gym or thought it was too late to start a new chapter, Jane’s story will inspire you to think again. It’s never too late to become the strongest version of yourself – inside and out!Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:What inspired Jane to start her fitness journey Why pain doesn’t need to be long-lastingJane’s primary motivators, the biggest changes she noticed, and the actions she took to reach her goals The real value of structured exercises Advice for overcoming gym intimidationTips for improving your nutrition habits and the truth about calories Jane’s macronutrient strategy The most challenging part of Jane’s journey Advice for taking the first step towards becoming who you want to beResources Mentioned:Listen to the first 44 episodes of Holly Perkins Health Podcast HERECheck out The Body Composition Project HERETranscripts 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. false full 45 4c4355b8-b9eb-414b-87df-2bc4e5435350 Getting Good Bones Your bones are the foundation that keeps you active and vibrant as you age, so making sure they're strong is essential not only for living a life you love but also for staying healthy and resilient for years to come! After losing my mom at 76 from complications from vertebrae fractures, I committed myself to empowering women like you to maintain strong, healthy bones at every stage of life.

In this episode, I dive into the science and research on bone health and break down the top ways to help prevent osteoporosis. I also share tips on how to adjust your workouts to support bone density and reveal the surprising truth between your nutrition and bone health. Whether you're managing osteopenia, have a family history of osteoporosis, or simply want to age with strength and confidence, this episode is for you!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you're interested in womens health, this is the podcast for you. 

Topics Covered:

  • What is osteopenia?
  • Why progressive resistance is the key to bone health
  • How to determine if your workout is effective for getting good bones
  • Three tips for bone-building strength training
  • Adding an impact exercise practice to your week
  • The truth about nutrition for your bone health
  • Foods with high naturally occurring calcium

Resources Mentioned:

  • Listen to the first 43 episodes of Holly Perkins Health Podcast HERE
  • Episode 25: What Happened When I Got a DEXA Scan
  • See the research on the management of osteoporosis HERE
  • See the research on the effects of one year of resistance training on muscular strength and bone density in elderly women HERE
  • See the research on the effects of progressive resistance training on bone density HERE
  • See the research on the role of vigorous exercise in osteoporosis prevention HERE
  • See the research on Osteopenia HERE
  • See the research on osteoblast-osteoclast interactions HERE
  • 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.

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.

]]> Tue, 12 Nov 2024 09:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast Your bones are the foundation that keeps you active and vibrant as you age, so making sure they're strong is essential not only for living a life you love but also for staying healthy and resilient for years to come! After losing my mom at 76 from complications from vertebrae fractures, I committed myself to empowering women like you to maintain strong, healthy bones at every stage of life.

In this episode, I dive into the science and research on bone health and break down the top ways to help prevent osteoporosis. I also share tips on how to adjust your workouts to support bone density and reveal the surprising truth between your nutrition and bone health. Whether you're managing osteopenia, have a family history of osteoporosis, or simply want to age with strength and confidence, this episode is for you!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you're interested in womens health, this is the podcast for you. 

Topics Covered:

  • What is osteopenia?
  • Why progressive resistance is the key to bone health
  • How to determine if your workout is effective for getting good bones
  • Three tips for bone-building strength training
  • Adding an impact exercise practice to your week
  • The truth about nutrition for your bone health
  • Foods with high naturally occurring calcium

Resources Mentioned:

  • Listen to the first 43 episodes of Holly Perkins Health Podcast HERE
  • Episode 25: What Happened When I Got a DEXA Scan
  • See the research on the management of osteoporosis HERE
  • See the research on the effects of one year of resistance training on muscular strength and bone density in elderly women HERE
  • See the research on the effects of progressive resistance training on bone density HERE
  • See the research on the role of vigorous exercise in osteoporosis prevention HERE
  • See the research on Osteopenia HERE
  • See the research on osteoblast-osteoclast interactions HERE
  • 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.

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.

]]> Getting Good Bones BS CSCS, Holly Perkins 00:39:47 Your bones are the foundation that keeps you active and vibrant as you age, so making sure they're strong is essential not only for living a life you love but also for staying healthy and resilient for years to come! After losing my mom at 76 from complications from vertebrae fractures, I committed myself to empowering women like you to maintain strong, healthy bones at every stage of life.In this episode, I dive into the science and research on bone health and break down the top ways to help prevent osteoporosis. I also share tips on how to adjust your workouts to support bone density and reveal the surprising truth between your nutrition and bone health. Whether you're managing osteopenia, have a family history of osteoporosis, or simply want to age with strength and confidence, this episode is for you!Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:What is osteopenia?Why progressive resistance is the key to bone health How to determine if your workout is effective for getting good bonesThree tips for bone-building strength trainingAdding an impact exercise practice to your weekThe truth about nutrition for your bone health Foods with high naturally occurring calciumResources Mentioned:Listen to the first 43 episodes of Holly Perkins Health Podcast HEREEpisode 25: What Happened When I Got a DEXA ScanSee the research on the management of osteoporosis HERESee the research on the effects of one year of resistance training on muscular strength and bone density in elderly women HERESee the research on the effects of progressive resistance training on bone density HERESee the research on the role of vigorous exercise in osteoporosis prevention HERESee the research on Osteopenia HERESee the research on osteoblast-osteoclast interactions HERETranscripts 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: Your bones are the foundation that keeps you active and vibrant as you age, so making sure they're strong is essential not only for living a life you love but also for staying healthy and resilient for years to come! After losing my mom at 76 from complications from vertebrae fractures, I committed myself to empowering women like you to maintain strong, healthy bones at every stage of life.In this episode, I dive into the science and research on bone health and break down the top ways to help prevent osteoporosis. I also share tips on how to adjust your workouts to support bone density and reveal the surprising truth between your nutrition and bone health. Whether you're managing osteopenia, have a family history of osteoporosis, or simply want to age with strength and confidence, this episode is for you!Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:What is osteopenia?Why progressive resistance is the key to bone health How to determine if your workout is effective for getting good bonesThree tips for bone-building strength trainingAdding an impact exercise practice to your weekThe truth about nutrition for your bone health Foods with high naturally occurring calciumResources Mentioned:Listen to the first 43 episodes of Holly Perkins Health Podcast HEREEpisode 25: What Happened When I Got a DEXA ScanSee the research on the management of osteoporosis HERESee the research on the effects of one year of resistance training on muscular strength and bone density in elderly women HERESee the research on the effects of progressive resistance training on bone density HERESee the research on the role of vigorous exercise in osteoporosis prevention HERESee the research on Osteopenia HERESee the research on osteoblast-osteoclast interactions HERETranscripts 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: false full 44 af0ed857-260c-431a-a53d-05af52dc1daa Strength Training for Women Exercises + Weight Loads Every Woman Needs With 30 years of experience in fitness, I can confidently say that strength training for women is the foundation of a long, healthy, and fulfilling life. Your musculoskeletal system governs everything – from how you move, to aging and fitness, to your energy levels and mood. It even plays a huge role in preventing injuries! That’s why preserving muscle mass and bone density as we age is absolutely crucial.

In today’s episode, I break down 4 essential exercises to support your strength and bone health journey. I explain how to perform each one and share the ideal long-term target weight loads. Plus, I dive into the research behind the connection between muscle mass and bone density and highlight why progressive overload and pushing yourself in the gym are key to building and maintaining that precious muscle.

Episode 43 Topics Covered:

The importance of preserving your muscle mass and bone density

Proof strength training empowers you

The role of strength training on musculoskeletal health as you age

Why it’s never too late to start strength training 

How to achieve progressive overload

Barbell back squat

Bulgarian split squat

Barbell bench press

Romanian deadlift

 

Resources Mentioned:

Episode 29: 9 Strength Moves + Weight Loads If You're Over 45 HERE

Buy Lift to Get Lean HERE

Check out The Body Composition Project HERE

See the research on why strength training builds more than muscles HERE

See the research on the effects of resistance exercise on bone health HERE

See the research on the effects of resistance exercise on mineral density in older adults HERE

See the research on the effects of resistance training on lower limb bone and muscle structure and function HERE

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.

]]> Tue, 15 Oct 2024 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast With 30 years of experience in fitness, I can confidently say that strength training for women is the foundation of a long, healthy, and fulfilling life. Your musculoskeletal system governs everything – from how you move, to aging and fitness, to your energy levels and mood. It even plays a huge role in preventing injuries! That’s why preserving muscle mass and bone density as we age is absolutely crucial.

In today’s episode, I break down 4 essential exercises to support your strength and bone health journey. I explain how to perform each one and share the ideal long-term target weight loads. Plus, I dive into the research behind the connection between muscle mass and bone density and highlight why progressive overload and pushing yourself in the gym are key to building and maintaining that precious muscle.

Episode 43 Topics Covered:

The importance of preserving your muscle mass and bone density

Proof strength training empowers you

The role of strength training on musculoskeletal health as you age

Why it’s never too late to start strength training 

How to achieve progressive overload

Barbell back squat

Bulgarian split squat

Barbell bench press

Romanian deadlift

 

Resources Mentioned:

Episode 29: 9 Strength Moves + Weight Loads If You're Over 45 HERE

Buy Lift to Get Lean HERE

Check out The Body Composition Project HERE

See the research on why strength training builds more than muscles HERE

See the research on the effects of resistance exercise on bone health HERE

See the research on the effects of resistance exercise on mineral density in older adults HERE

See the research on the effects of resistance training on lower limb bone and muscle structure and function HERE

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.

]]> Strength Training for Women Exercises + Weight Loads Every Woman Needs Holly Perkins, BS CSCS 00:41:13 With 30 years of experience in fitness, I can confidently say that strength training is the foundation of a long, healthy, and fulfilling life. Your musculoskeletal system governs everything – from how you move, to how you age, to your energy levels and mood. It even plays a huge role in preventing injuries! With 30 years of experience in fitness, I can confidently say that strength training is the foundation of a long, healthy, and fulfilling life. Your musculoskeletal system governs everything – from how you move, to how you age, to your energy levels and mood. It even plays a huge role in preventing injuries! strength training for women, women's health, weight loss, strength training, menopause fitness false full 43 ad8c3e87-22d8-4a16-abec-c1abdcfd2d30 Ask Holly Welcome back to another episode of Ask Holly! Let's face it – we've all got enough on our plates without feeling like our bodies are working against us, right? When you're battling fatigue, mood swings, or those pesky aches and pains, you miss out on living the life you deserve. Today, say goodbye to those days of feeling terrible as I answer more incredible questions pulled straight from my amazing community!

Ever wondered if spot-reducing fat is really as impossible as they say? Curious about how to tame those late-night cravings? Or maybe you're looking for quick, easy, and delicious meals that hit that 50/25/25 macronutrient distribution? In this episode, you'll get answers to these questions and more backed by research and my years of experience coaching fabulous women just like you!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • The truth about your late-night snacking
  • The difference between hunger and appetite
  • Tips for stabilizing your blood sugar all day long
  • Can you actually “spot reduce” certain areas of your body?
  • Specific exercises that will help tone the arms
  • Meals that meet a 50/25/25 macronutrient distribution

Resources Mentioned:

  • Listen to the first 41 episodes of Holly Perkins Health Podcast HERE
  • Do you have a burning question? Ask me HERE
  • Check out The Body Composition Project HERE
  • Check out my Women's Strength Nation YouTube channel HERE
  • Find The Glutes Project HERE
  • Find The Nutrition Project HERE
  • Use MyFitnessPal HERE
  • 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.

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.

]]> Tue, 8 Oct 2024 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast Welcome back to another episode of Ask Holly! Let's face it – we've all got enough on our plates without feeling like our bodies are working against us, right? When you're battling fatigue, mood swings, or those pesky aches and pains, you miss out on living the life you deserve. Today, say goodbye to those days of feeling terrible as I answer more incredible questions pulled straight from my amazing community!

Ever wondered if spot-reducing fat is really as impossible as they say? Curious about how to tame those late-night cravings? Or maybe you're looking for quick, easy, and delicious meals that hit that 50/25/25 macronutrient distribution? In this episode, you'll get answers to these questions and more backed by research and my years of experience coaching fabulous women just like you!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • The truth about your late-night snacking
  • The difference between hunger and appetite
  • Tips for stabilizing your blood sugar all day long
  • Can you actually “spot reduce” certain areas of your body?
  • Specific exercises that will help tone the arms
  • Meals that meet a 50/25/25 macronutrient distribution

Resources Mentioned:

  • Listen to the first 41 episodes of Holly Perkins Health Podcast HERE
  • Do you have a burning question? Ask me HERE
  • Check out The Body Composition Project HERE
  • Check out my Women's Strength Nation YouTube channel HERE
  • Find The Glutes Project HERE
  • Find The Nutrition Project HERE
  • Use MyFitnessPal HERE
  • 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.

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.

]]> Ask Holly Holly Perkins, BS CSCS 00:34:51 Welcome back to another episode of Ask Holly! Let's face it – we've all got enough on our plates without feeling like our bodies are working against us, right? When you're battling fatigue, mood swings, or those pesky aches and pains, you miss out on living the life you deserve. Today, say goodbye to those days of feeling terrible as I answer more incredible questions pulled straight from my amazing community!Ever wondered if spot-reducing fat is really as impossible as they say? Curious about how to tame those late-night cravings? Or maybe you're looking for quick, easy, and delicious meals that hit that 50/25/25 macronutrient distribution? In this episode, you'll get answers to these questions and more backed by research and my years of experience coaching fabulous women just like you! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:The truth about your late-night snacking The difference between hunger and appetite Tips for stabilizing your blood sugar all day longCan you actually “spot reduce” certain areas of your body? Specific exercises that will help tone the arms Meals that meet a 50/25/25 macronutrient distribution Resources Mentioned:Listen to the first 41 episodes of Holly Perkins Health Podcast HEREDo you have a burning question? Ask me HERECheck out The Body Composition Project HERECheck out my Women's Strength Nation YouTube channel HEREFind The Glutes Project HEREFind The Nutrition Project HEREUse MyFitnessPal HERETranscripts 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... Welcome back to another episode of Ask Holly! Let's face it – we've all got enough on our plates without feeling like our bodies are working against us, right? When you're battling fatigue, mood swings, or those pesky aches and pains, you miss out on living the life you deserve. Today, say goodbye to those days of feeling terrible as I answer more incredible questions pulled straight from my amazing community!Ever wondered if spot-reducing fat is really as impossible as they say? Curious about how to tame those late-night cravings? Or maybe you're looking for quick, easy, and delicious meals that hit that 50/25/25 macronutrient distribution? In this episode, you'll get answers to these questions and more backed by research and my years of experience coaching fabulous women just like you! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:The truth about your late-night snacking The difference between hunger and appetite Tips for stabilizing your blood sugar all day longCan you actually “spot reduce” certain areas of your body? Specific exercises that will help tone the arms Meals that meet a 50/25/25 macronutrient distribution Resources Mentioned:Listen to the first 41 episodes of Holly Perkins Health Podcast HEREDo you have a burning question? Ask me HERECheck out The Body Composition Project HERECheck out my Women's Strength Nation YouTube channel HEREFind The Glutes Project HEREFind The Nutrition Project HEREUse MyFitnessPal HERETranscripts 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... false full 42 9ff60d6a-4f40-4767-9b53-ace3a313e6de The Best Way to Get Strong Muscles After 50 Let’s be honest – building muscle after 50 is tough, but it’s so worth it! I genuinely believe muscle is medicine, however, if you’re a woman in midlife, especially facing menopause head-on, I know just how daunting exercise can be. That’s why I’m here today to break down the best ways for women over 50 to build strong muscle, backed by tons of research and my 30 years of experience!

In this episode, I share my top tips that have worked wonders for me and my clients when building muscle, from progressive strength training and optimizing nutrition for muscle growth to getting specific about cardio that aligns with your goals. You won’t want to miss these strategies to stay strong, healthy, and ready to take on the world so you can truly enjoy the years to come.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Why you need to really WANT to build muscle
  • Understanding sarcopenia
  • How muscle relates to bone density
  • Tips for your specific progressive resistance strength training
  • Methods for optimizing your protein intake
  • The truth about supplementing with creatine
  • The importance of being specific with cardio

Resources Mentioned:

  • Listen to the first 40 episodes of Holly Perkins Health Podcast HERE
  • Listen to Episode 34: Viral Topic - How to Calculate Your Protein Intake Easily HERE
  • Learn more about The Body Composition Project HERE
  • See The Body Composition info session HERE
  • See the research on sarcopenia HERE
  • See the research on sarcopenia in menopausal women HERE
  • See the research on the role of estradiol HERE
  • See the research on bone remodeling in post-menopausal osteoporosis HERE
  • See the research on creatine supplementation for muscle growth HERE
  • 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.

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.

]]> Tue, 17 Sep 2024 09:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast Let’s be honest – building muscle after 50 is tough, but it’s so worth it! I genuinely believe muscle is medicine, however, if you’re a woman in midlife, especially facing menopause head-on, I know just how daunting exercise can be. That’s why I’m here today to break down the best ways for women over 50 to build strong muscle, backed by tons of research and my 30 years of experience!

In this episode, I share my top tips that have worked wonders for me and my clients when building muscle, from progressive strength training and optimizing nutrition for muscle growth to getting specific about cardio that aligns with your goals. You won’t want to miss these strategies to stay strong, healthy, and ready to take on the world so you can truly enjoy the years to come.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Why you need to really WANT to build muscle
  • Understanding sarcopenia
  • How muscle relates to bone density
  • Tips for your specific progressive resistance strength training
  • Methods for optimizing your protein intake
  • The truth about supplementing with creatine
  • The importance of being specific with cardio

Resources Mentioned:

  • Listen to the first 40 episodes of Holly Perkins Health Podcast HERE
  • Listen to Episode 34: Viral Topic - How to Calculate Your Protein Intake Easily HERE
  • Learn more about The Body Composition Project HERE
  • See The Body Composition info session HERE
  • See the research on sarcopenia HERE
  • See the research on sarcopenia in menopausal women HERE
  • See the research on the role of estradiol HERE
  • See the research on bone remodeling in post-menopausal osteoporosis HERE
  • See the research on creatine supplementation for muscle growth HERE
  • 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.

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 Best Way to Get Strong Muscles After 50 BS CSCS, Holly Perkins 00:35:56 Let’s be honest – building muscle after 50 is tough, but it’s so worth it! I genuinely believe muscle is medicine, however, if you’re a woman in midlife, especially facing menopause head-on, I know just how daunting exercise can be. That’s why I’m here today to break down the best ways for women over 50 to build strong muscle, backed by tons of research and my 30 years of experience! In this episode, I share my top tips that have worked wonders for me and my clients when building muscle, from progressive strength training and optimizing nutrition for muscle growth to getting specific about cardio that aligns with your goals. You won’t want to miss these strategies to stay strong, healthy, and ready to take on the world so you can truly enjoy the years to come.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Why you need to really WANT to build muscle Understanding sarcopenia How muscle relates to bone densityTips for your specific progressive resistance strength training Methods for optimizing your protein intake The truth about supplementing with creatineThe importance of being specific with cardio Resources Mentioned:Listen to the first 40 episodes of Holly Perkins Health Podcast HEREListen to Episode 34: Viral Topic - How to Calculate Your Protein Intake Easily HERELearn more about The Body Composition Project HERESee The Body Composition info session HERESee the research on sarcopenia HERESee the research on sarcopenia in menopausal women HERESee the research on the role of estradiol HERESee the research on bone remodeling in post-menopausal osteoporosis HERESee the research on creatine supplementation for muscle growth HERETranscripts 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: Let’s be honest – building muscle after 50 is tough, but it’s so worth it! I genuinely believe muscle is medicine, however, if you’re a woman in midlife, especially facing menopause head-on, I know just how daunting exercise can be. That’s why I’m here today to break down the best ways for women over 50 to build strong muscle, backed by tons of research and my 30 years of experience! In this episode, I share my top tips that have worked wonders for me and my clients when building muscle, from progressive strength training and optimizing nutrition for muscle growth to getting specific about cardio that aligns with your goals. You won’t want to miss these strategies to stay strong, healthy, and ready to take on the world so you can truly enjoy the years to come.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Why you need to really WANT to build muscle Understanding sarcopenia How muscle relates to bone densityTips for your specific progressive resistance strength training Methods for optimizing your protein intake The truth about supplementing with creatineThe importance of being specific with cardio Resources Mentioned:Listen to the first 40 episodes of Holly Perkins Health Podcast HEREListen to Episode 34: Viral Topic - How to Calculate Your Protein Intake Easily HERELearn more about The Body Composition Project HERESee The Body Composition info session HERESee the research on sarcopenia HERESee the research on sarcopenia in menopausal women HERESee the research on the role of estradiol HERESee the research on bone remodeling in post-menopausal osteoporosis HERESee the research on creatine supplementation for muscle growth HERETranscripts 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: false full 41 8a4f81f9-ec54-4acf-b5a5-8afa16525026 Introducing The Body Composition Project What's the secret to creating a body that keeps up with the life you love? Body composition! By prioritizing body composition, you'll build stronger muscles, reduce body fat, and truly start enjoying life to the fullest. In this episode, I'm so excited to introduce my latest program, The Body Composition Project! Drawing on my 30+ years of experience, this program shifts the focus from weight loss to building lean muscle and improving overall body composition.

Today, I explain why traditional weight loss goals might be holding you back and how refocusing on body composition will get you the results you've been looking for. I also dive into the proven strategies of The Body Composition Project that have already transformed so many women. You'll learn how strength training, proper nutrition, and the right type of cardio can help you become your best self – without any extreme restrictions. Listen in to hear how you can join the next round!

Topics Covered:

  • The importance of body composition
  • How to get an accurate body composition scan
  • Why The Body Composition Project is so effective
  • The truth about weight loss
  • 2 mistakes that are preventing you from building muscle and losing fat
  • Everything you will learn in The Body Composition Project

Resources Mentioned:

  • Join me LIVE for The Body Composition info session HERE
  • Learn more about The Body Composition Project HERE
  • See the research on the utility of body composition assessment in nutrition and clinical practice HERE
  • See the research on body composition tests HERE
  • See the research on the benefits of utilizing total body composition as a predictor of cardiorespiratory fitness HERE
  • Listen to the first 39 episodes of Holly Perkins Health Podcast HERE
  • 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 health care 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.

]]> Thu, 29 Aug 2024 09:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast What's the secret to creating a body that keeps up with the life you love? Body composition! By prioritizing body composition, you'll build stronger muscles, reduce body fat, and truly start enjoying life to the fullest. In this episode, I'm so excited to introduce my latest program, The Body Composition Project! Drawing on my 30+ years of experience, this program shifts the focus from weight loss to building lean muscle and improving overall body composition.

Today, I explain why traditional weight loss goals might be holding you back and how refocusing on body composition will get you the results you've been looking for. I also dive into the proven strategies of The Body Composition Project that have already transformed so many women. You'll learn how strength training, proper nutrition, and the right type of cardio can help you become your best self – without any extreme restrictions. Listen in to hear how you can join the next round!

Topics Covered:

  • The importance of body composition
  • How to get an accurate body composition scan
  • Why The Body Composition Project is so effective
  • The truth about weight loss
  • 2 mistakes that are preventing you from building muscle and losing fat
  • Everything you will learn in The Body Composition Project

Resources Mentioned:

  • Join me LIVE for The Body Composition info session HERE
  • Learn more about The Body Composition Project HERE
  • See the research on the utility of body composition assessment in nutrition and clinical practice HERE
  • See the research on body composition tests HERE
  • See the research on the benefits of utilizing total body composition as a predictor of cardiorespiratory fitness HERE
  • Listen to the first 39 episodes of Holly Perkins Health Podcast HERE
  • 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 health care 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.

]]> Introducing The Body Composition Project BS CSCS, Holly Perkins 00:18:48 What's the secret to creating a body that keeps up with the life you love? Body composition! By prioritizing body composition, you'll build stronger muscles, reduce body fat, and truly start enjoying life to the fullest. In this episode, I'm so excited to introduce my latest program, The Body Composition Project! Drawing on my 30+ years of experience, this program shifts the focus from weight loss to building lean muscle and improving overall body composition.Today, I explain why traditional weight loss goals might be holding you back and how refocusing on body composition will get you the results you've been looking for. I also dive into the proven strategies of The Body Composition Project that have already transformed so many women. You'll learn how strength training, proper nutrition, and the right type of cardio can help you become your best self – without any extreme restrictions. Listen in to hear how you can join the next round! Topics Covered:The importance of body composition How to get an accurate body composition scanWhy The Body Composition Project is so effectiveThe truth about weight loss2 mistakes that are preventing you from building muscle and losing fatEverything you will learn in The Body Composition ProjectResources Mentioned:Join me LIVE for The Body Composition info session HERELearn more about The Body Composition Project HERESee the research on the utility of body composition assessment in nutrition and clinical practice HERESee the research on body composition tests HERESee the research on the benefits of utilizing total body composition as a predictor of cardiorespiratory fitness HEREListen to the first 39 episodes of Holly Perkins Health Podcast HERETranscripts 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 health care professionals for any such conditions. What's the secret to creating a body that keeps up with the life you love? Body composition! By prioritizing body composition, you'll build stronger muscles, reduce body fat, and truly start enjoying life to the fullest. In this episode, I'm so excited to introduce my latest program, The Body Composition Project! Drawing on my 30+ years of experience, this program shifts the focus from weight loss to building lean muscle and improving overall body composition.Today, I explain why traditional weight loss goals might be holding you back and how refocusing on body composition will get you the results you've been looking for. I also dive into the proven strategies of The Body Composition Project that have already transformed so many women. You'll learn how strength training, proper nutrition, and the right type of cardio can help you become your best self – without any extreme restrictions. Listen in to hear how you can join the next round! Topics Covered:The importance of body composition How to get an accurate body composition scanWhy The Body Composition Project is so effectiveThe truth about weight loss2 mistakes that are preventing you from building muscle and losing fatEverything you will learn in The Body Composition ProjectResources Mentioned:Join me LIVE for The Body Composition info session HERELearn more about The Body Composition Project HERESee the research on the utility of body composition assessment in nutrition and clinical practice HERESee the research on body composition tests HERESee the research on the benefits of utilizing total body composition as a predictor of cardiorespiratory fitness HEREListen to the first 39 episodes of Holly Perkins Health Podcast HERETranscripts 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 health care professionals for any such conditions. false full 40 f4446bfb-e583-4e7d-a5d3-d73f9a5acb01 Ask Holly I absolutely love connecting with all of you in our community, so I'm thrilled to be answering your burning questions in this episode! Today, I share my advice on some really important topics like: What's the best way to tackle strength training and weight loss around perimenopause? How can you get lean if your body fat percentage is too high, even though you have no weight to lose? And for those dealing with arthritis, how can you strengthen your glutes when you have knee and lower back issues or pain?

I'm constantly amazed by my clients and students who are transforming their bodies and feeling more energized every day. And guess what? If they can do it, so can you!. Whether you're battling stubborn body fat, riding the wave of menopausal symptoms, or dealing with achy joints, this episode is for you!

Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access to my four-week strength training plan, Strength Without Stress!

Topics Covered:

  • My top tips for strength training and weight loss during perimenopause
  • How to improve your body fat percentage if you have no weight to lose
  • Using nutrition to improve blood glucose regulation
  • Why you can still build muscle with arthritis
  • Single joint exercises to activate and strengthen your glutes

Resources Mentioned:

  • Listen to the first 38 episodes of Holly Perkins Health Podcast HERE
  • See the research on menopause HERE
  • Do you have a burning question? Ask me HERE
  • Check out The Body Composition Project HERE
  • Check out my Women's Strength Nation YouTube channel HERE
  • Find The Glutes Project HERE
  • 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 health care 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.

]]> Tue, 13 Aug 2024 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast I absolutely love connecting with all of you in our community, so I'm thrilled to be answering your burning questions in this episode! Today, I share my advice on some really important topics like: What's the best way to tackle strength training and weight loss around perimenopause? How can you get lean if your body fat percentage is too high, even though you have no weight to lose? And for those dealing with arthritis, how can you strengthen your glutes when you have knee and lower back issues or pain?

I'm constantly amazed by my clients and students who are transforming their bodies and feeling more energized every day. And guess what? If they can do it, so can you!. Whether you're battling stubborn body fat, riding the wave of menopausal symptoms, or dealing with achy joints, this episode is for you!

Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access to my four-week strength training plan, Strength Without Stress!

Topics Covered:

  • My top tips for strength training and weight loss during perimenopause
  • How to improve your body fat percentage if you have no weight to lose
  • Using nutrition to improve blood glucose regulation
  • Why you can still build muscle with arthritis
  • Single joint exercises to activate and strengthen your glutes

Resources Mentioned:

  • Listen to the first 38 episodes of Holly Perkins Health Podcast HERE
  • See the research on menopause HERE
  • Do you have a burning question? Ask me HERE
  • Check out The Body Composition Project HERE
  • Check out my Women's Strength Nation YouTube channel HERE
  • Find The Glutes Project HERE
  • 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 health care 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.

]]> Ask Holly Holly Perkins, BS CSCS 00:33:05 I absolutely love connecting with all of you in our community, so I'm thrilled to be answering your burning questions in this episode! Today, I share my advice on some really important topics like: What's the best way to tackle strength training and weight loss around perimenopause? How can you get lean if your body fat percentage is too high, even though you have no weight to lose? And for those dealing with arthritis, how can you strengthen your glutes when you have knee and lower back issues or pain? I'm constantly amazed by my clients and students who are transforming their bodies and feeling more energized every day. And guess what? If they can do it, so can you!. Whether you're battling stubborn body fat, riding the wave of menopausal symptoms, or dealing with achy joints, this episode is for you! Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access to my four-week strength training plan, Strength Without Stress! Topics Covered:My top tips for strength training and weight loss during perimenopause How to improve your body fat percentage if you have no weight to lose Using nutrition to improve blood glucose regulationWhy you can still build muscle with arthritis Single joint exercises to activate and strengthen your glutes Resources Mentioned:Listen to the first 38 episodes of Holly Perkins Health Podcast HERESee the research on menopause HEREDo you have a burning question? Ask me HERECheck out The Body Composition Project HERECheck out my Women's Strength Nation YouTube channel HEREFind The Glutes Project HERETranscripts 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 health care professionals for any such conditions. I absolutely love connecting with all of you in our community, so I'm thrilled to be answering your burning questions in this episode! Today, I share my advice on some really important topics like: What's the best way to tackle strength training and weight loss around perimenopause? How can you get lean if your body fat percentage is too high, even though you have no weight to lose? And for those dealing with arthritis, how can you strengthen your glutes when you have knee and lower back issues or pain? I'm constantly amazed by my clients and students who are transforming their bodies and feeling more energized every day. And guess what? If they can do it, so can you!. Whether you're battling stubborn body fat, riding the wave of menopausal symptoms, or dealing with achy joints, this episode is for you! Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access to my four-week strength training plan, Strength Without Stress! Topics Covered:My top tips for strength training and weight loss during perimenopause How to improve your body fat percentage if you have no weight to lose Using nutrition to improve blood glucose regulationWhy you can still build muscle with arthritis Single joint exercises to activate and strengthen your glutes Resources Mentioned:Listen to the first 38 episodes of Holly Perkins Health Podcast HERESee the research on menopause HEREDo you have a burning question? Ask me HERECheck out The Body Composition Project HERECheck out my Women's Strength Nation YouTube channel HEREFind The Glutes Project HERETranscripts 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 health care professionals for any such conditions. false full 39 b0a1a4f0-9236-4f44-afc4-9f43002c98b5 The Muscle Tipping Point What if I told you there’s a point in your fitness journey where you never have to worry about body fat again? I know it may sound too good to be true, but I'm here to tell you that it's absolutely possible, and I see it happen daily. My friend, when you hit the holy grail of health or what I like to call “The Muscle Tipping Point," you get to say goodbye to the frustrating cycle of feeling fit one moment and off-track the next and hello to maintaining the body composition of your dreams.

Today, I'm excited to share with you the 2 phases of The Muscle Tipping Point where your metabolism shifts and you can focus on building muscle instead of constantly worrying about burning fat. Just think about how much easier life will be when you stop thinking about eating less and start fueling your body to become stronger and leaner. Trust me – if you commit yourself to the steps I walk you through in this episode, you could be living that life in as little as 6 months!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • The patterns I’ve noticed over my 30 years of coaching
  • The value of reaching The Muscle Tipping Point
  • How to cross The Muscle Tipping Point
  • Why you have to accept the long game and commit to consistency
  • The 2 phases of The Muscle Tipping Point
  • Tips for fueling your body during phase 2
  • My step-by-step strategy for reaching the optimal lean muscle mass

Resources Mentioned:

  • Listen to the first 37 episodes of Holly Perkins Health Podcast HERE
  • Listen to Episode 7: 5 Calorie Secrets You Wanna Know HERE
  • Check out The Body Composition Project HERE
  • 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 health care 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.

]]> Tue, 6 Aug 2024 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast What if I told you there’s a point in your fitness journey where you never have to worry about body fat again? I know it may sound too good to be true, but I'm here to tell you that it's absolutely possible, and I see it happen daily. My friend, when you hit the holy grail of health or what I like to call “The Muscle Tipping Point," you get to say goodbye to the frustrating cycle of feeling fit one moment and off-track the next and hello to maintaining the body composition of your dreams.

Today, I'm excited to share with you the 2 phases of The Muscle Tipping Point where your metabolism shifts and you can focus on building muscle instead of constantly worrying about burning fat. Just think about how much easier life will be when you stop thinking about eating less and start fueling your body to become stronger and leaner. Trust me – if you commit yourself to the steps I walk you through in this episode, you could be living that life in as little as 6 months!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • The patterns I’ve noticed over my 30 years of coaching
  • The value of reaching The Muscle Tipping Point
  • How to cross The Muscle Tipping Point
  • Why you have to accept the long game and commit to consistency
  • The 2 phases of The Muscle Tipping Point
  • Tips for fueling your body during phase 2
  • My step-by-step strategy for reaching the optimal lean muscle mass

Resources Mentioned:

  • Listen to the first 37 episodes of Holly Perkins Health Podcast HERE
  • Listen to Episode 7: 5 Calorie Secrets You Wanna Know HERE
  • Check out The Body Composition Project HERE
  • 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 health care 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.

]]> The Muscle Tipping Point Holly Perkins, BS CSCS 00:32:07 What if I told you there’s a point in your fitness journey where you never have to worry about body fat again? I know it may sound too good to be true, but I'm here to tell you that it's absolutely possible, and I see it happen daily. My friend, when you hit the holy grail of health or what I like to call “The Muscle Tipping Point," you get to say goodbye to the frustrating cycle of feeling fit one moment and off-track the next and hello to maintaining the body composition of your dreams. Today, I'm excited to share with you the 2 phases of The Muscle Tipping Point where your metabolism shifts and you can focus on building muscle instead of constantly worrying about burning fat. Just think about how much easier life will be when you stop thinking about eating less and start fueling your body to become stronger and leaner. Trust me – if you commit yourself to the steps I walk you through in this episode, you could be living that life in as little as 6 months! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:The patterns I’ve noticed over my 30 years of coachingThe value of reaching The Muscle Tipping Point How to cross The Muscle Tipping PointWhy you have to accept the long game and commit to consistency The 2 phases of The Muscle Tipping Point Tips for fueling your body during phase 2My step-by-step strategy for reaching the optimal lean muscle mass Resources Mentioned:Listen to the first 37 episodes of Holly Perkins Health Podcast HEREListen to Episode 7: 5 Calorie Secrets You Wanna Know HERECheck out The Body Composition Project HERETranscripts 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 health care professionals for any such conditions. What if I told you there’s a point in your fitness journey where you never have to worry about body fat again? I know it may sound too good to be true, but I'm here to tell you that it's absolutely possible, and I see it happen daily. My friend, when you hit the holy grail of health or what I like to call “The Muscle Tipping Point," you get to say goodbye to the frustrating cycle of feeling fit one moment and off-track the next and hello to maintaining the body composition of your dreams. Today, I'm excited to share with you the 2 phases of The Muscle Tipping Point where your metabolism shifts and you can focus on building muscle instead of constantly worrying about burning fat. Just think about how much easier life will be when you stop thinking about eating less and start fueling your body to become stronger and leaner. Trust me – if you commit yourself to the steps I walk you through in this episode, you could be living that life in as little as 6 months! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:The patterns I’ve noticed over my 30 years of coachingThe value of reaching The Muscle Tipping Point How to cross The Muscle Tipping PointWhy you have to accept the long game and commit to consistency The 2 phases of The Muscle Tipping Point Tips for fueling your body during phase 2My step-by-step strategy for reaching the optimal lean muscle mass Resources Mentioned:Listen to the first 37 episodes of Holly Perkins Health Podcast HEREListen to Episode 7: 5 Calorie Secrets You Wanna Know HERECheck out The Body Composition Project HERETranscripts 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 health care professionals for any such conditions. false full 38 ae369926-83c8-4a5e-a60a-ce37755808e4 Perimenopause is The New Menopause My friend, when estrogen starts to decrease, and inflammation starts to increase in your 30s and 40s, it can lead to a ton of health issues like weight gain, digestive problems, anxiety, and fatigue. Sound familiar? Confused about why it’s happening now? This episode is for you! If you're still having periods, even irregular ones, your symptoms aren't actually due to menopause. And from my years of experience (and the research to back it), I know that understanding and managing perimenopause, the transition stage before menopause, is crucial for your overall health and well-being.

Today, I talk about the connection between estrogen and inflammation, the differences between perimenopause and menopause, and 3 key things to know about perimenopause. Plus, you'll hear my top practical steps to manage inflammation, like diet changes, stress management, and strength training, so you can get ahead before it's too late!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • The reasons I’m so passionate about perimenopause
  • How your estrogen and inflammation changes in this stage
  • Why you need to pay attention to changes in your body
  • Strategies for addressing inflammation before it becomes unmanageable
  • 3 ways to reduce stress

Resources Mentioned:

  • Listen to the first 36 episodes of Holly Perkins Health Podcast HERE
  • Listen to Episode 3: When Your Workout Isn't Working HERE
  • See the research on women’s knowledge and attitudes to the menopause HERE
  • See the book The End of Alzheimer's HERE
  • See the research on Perimenopause: From Research to Practice HERE
  • See the research on the cognitive decline in early and premature menopause HERE
  • 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 health care 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.

]]> Tue, 30 Jul 2024 09:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast My friend, when estrogen starts to decrease, and inflammation starts to increase in your 30s and 40s, it can lead to a ton of health issues like weight gain, digestive problems, anxiety, and fatigue. Sound familiar? Confused about why it’s happening now? This episode is for you! If you're still having periods, even irregular ones, your symptoms aren't actually due to menopause. And from my years of experience (and the research to back it), I know that understanding and managing perimenopause, the transition stage before menopause, is crucial for your overall health and well-being.

Today, I talk about the connection between estrogen and inflammation, the differences between perimenopause and menopause, and 3 key things to know about perimenopause. Plus, you'll hear my top practical steps to manage inflammation, like diet changes, stress management, and strength training, so you can get ahead before it's too late!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • The reasons I’m so passionate about perimenopause
  • How your estrogen and inflammation changes in this stage
  • Why you need to pay attention to changes in your body
  • Strategies for addressing inflammation before it becomes unmanageable
  • 3 ways to reduce stress

Resources Mentioned:

  • Listen to the first 36 episodes of Holly Perkins Health Podcast HERE
  • Listen to Episode 3: When Your Workout Isn't Working HERE
  • See the research on women’s knowledge and attitudes to the menopause HERE
  • See the book The End of Alzheimer's HERE
  • See the research on Perimenopause: From Research to Practice HERE
  • See the research on the cognitive decline in early and premature menopause HERE
  • 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 health care 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.

]]> Perimenopause is The New Menopause BS CSCS, Holly Perkins 00:26:22 My friend, when estrogen starts to decrease, and inflammation starts to increase in your 30s and 40s, it can lead to a ton of health issues like weight gain, digestive problems, anxiety, and fatigue. Sound familiar? Confused about why it’s happening now? This episode is for you! If you're still having periods, even irregular ones, your symptoms aren't actually due to menopause. And from my years of experience (and the research to back it), I know that understanding and managing perimenopause, the transition stage before menopause, is crucial for your overall health and well-being. Today, I talk about the connection between estrogen and inflammation, the differences between perimenopause and menopause, and 3 key things to know about perimenopause. Plus, you'll hear my top practical steps to manage inflammation, like diet changes, stress management, and strength training, so you can get ahead before it's too late! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:The reasons I’m so passionate about perimenopause How your estrogen and inflammation changes in this stageWhy you need to pay attention to changes in your body Strategies for addressing inflammation before it becomes unmanageable 3 ways to reduce stress Resources Mentioned:Listen to the first 36 episodes of Holly Perkins Health Podcast HEREListen to Episode 3: When Your Workout Isn't Working HERESee the research on women’s knowledge and attitudes to the menopause HERESee the book The End of Alzheimer's HERESee the research on Perimenopause: From Research to Practice HERESee the research on the cognitive decline in early and premature menopause HERETranscripts 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,... My friend, when estrogen starts to decrease, and inflammation starts to increase in your 30s and 40s, it can lead to a ton of health issues like weight gain, digestive problems, anxiety, and fatigue. Sound familiar? Confused about why it’s happening now? This episode is for you! If you're still having periods, even irregular ones, your symptoms aren't actually due to menopause. And from my years of experience (and the research to back it), I know that understanding and managing perimenopause, the transition stage before menopause, is crucial for your overall health and well-being. Today, I talk about the connection between estrogen and inflammation, the differences between perimenopause and menopause, and 3 key things to know about perimenopause. Plus, you'll hear my top practical steps to manage inflammation, like diet changes, stress management, and strength training, so you can get ahead before it's too late! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:The reasons I’m so passionate about perimenopause How your estrogen and inflammation changes in this stageWhy you need to pay attention to changes in your body Strategies for addressing inflammation before it becomes unmanageable 3 ways to reduce stress Resources Mentioned:Listen to the first 36 episodes of Holly Perkins Health Podcast HEREListen to Episode 3: When Your Workout Isn't Working HERESee the research on women’s knowledge and attitudes to the menopause HERESee the book The End of Alzheimer's HERESee the research on Perimenopause: From Research to Practice HERESee the research on the cognitive decline in early and premature menopause HERETranscripts 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,... false full 37 a67e61c4-d31d-43a1-b76c-1fe89b18a2e8 *This* Muscle Matters Most Did you know that some muscles are more important than others? It's true! Trust me – there's a lot of research supporting this idea, and it's essential to target certain muscle groups to stay healthy, injury-free, and full of energy. Your strength programming needs to reflect the muscles in your body that need development. And over my decades of strength training women, I know the one muscle group matters most – your glutes!

In this episode, I explain why the glutes are the powerhouse of your body that affects everything from your spine to your pelvis to your knees. I share how prioritizing glute strength can improve overall mobility, boost metabolism, and optimize hormonal balance. Plus, I walk you through my top 3 glute-targeting exercises that you can add to your routine today!

Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access to my four-week strength training plan, Strength Without Stress.

Topics Covered:

  • The muscle balance equation
  • Why some muscles are more important to train than others
  • The importance of your glutes and pelvic alignment
  • How to train glute strength and function
  • Ways the glutes affect metabolism and influence your hormones
  • 3 exercises that target glutes

Resources Mentioned:

  • Check out Lift to Get Lean HERE
  • Find The Glutes Project HERE
  • See the research on isokinetic hamstrings HERE
  • See the research on hamstring to quadriceps strength ratio HERE
  • See the research on the eccentric:concentric strength ratio of human skeletal muscle in vivo HERE
  • See the research on muscle size vs. strength and how to train both HERE
  • See the research on anatomy, bony pelvis and lower limb, gluteus maximus muscle HERE
  • See the research on the muscles of the buttocks HERE

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 health care 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.

]]> Tue, 23 Jul 2024 09:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast Did you know that some muscles are more important than others? It's true! Trust me – there's a lot of research supporting this idea, and it's essential to target certain muscle groups to stay healthy, injury-free, and full of energy. Your strength programming needs to reflect the muscles in your body that need development. And over my decades of strength training women, I know the one muscle group matters most – your glutes!

In this episode, I explain why the glutes are the powerhouse of your body that affects everything from your spine to your pelvis to your knees. I share how prioritizing glute strength can improve overall mobility, boost metabolism, and optimize hormonal balance. Plus, I walk you through my top 3 glute-targeting exercises that you can add to your routine today!

Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access to my four-week strength training plan, Strength Without Stress.

Topics Covered:

  • The muscle balance equation
  • Why some muscles are more important to train than others
  • The importance of your glutes and pelvic alignment
  • How to train glute strength and function
  • Ways the glutes affect metabolism and influence your hormones
  • 3 exercises that target glutes

Resources Mentioned:

  • Check out Lift to Get Lean HERE
  • Find The Glutes Project HERE
  • See the research on isokinetic hamstrings HERE
  • See the research on hamstring to quadriceps strength ratio HERE
  • See the research on the eccentric:concentric strength ratio of human skeletal muscle in vivo HERE
  • See the research on muscle size vs. strength and how to train both HERE
  • See the research on anatomy, bony pelvis and lower limb, gluteus maximus muscle HERE
  • See the research on the muscles of the buttocks HERE

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 health care 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.

]]> *This* Muscle Matters Most BS CSCS, Holly Perkins 00:33:05 Did you know that some muscles are more important than others? It's true! Trust me – there's a lot of research supporting this idea, and it's essential to target certain muscle groups to stay healthy, injury-free, and full of energy. Your strength programming needs to reflect the muscles in your body that need development. And over my decades of strength training women, I know the one muscle group matters most – your glutes! In this episode, I explain why the glutes are the powerhouse of your body that affects everything from your spine to your pelvis to your knees. I share how prioritizing glute strength can improve overall mobility, boost metabolism, and optimize hormonal balance. Plus, I walk you through my top 3 glute-targeting exercises that you can add to your routine today!Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access to my four-week strength training plan, Strength Without Stress. Topics Covered:The muscle balance equation Why some muscles are more important to train than othersThe importance of your glutes and pelvic alignment How to train glute strength and function Ways the glutes affect metabolism and influence your hormones 3 exercises that target glutes Resources Mentioned:Check out Lift to Get Lean HEREFind The Glutes Project HERESee the research on isokinetic hamstrings HERESee the research on hamstring to quadriceps strength ratio HERESee the research on the eccentric:concentric strength ratio of human skeletal muscle in vivo HERESee the research on muscle size vs. strength and how to train both HERE See the research on anatomy, bony pelvis and lower limb, gluteus maximus muscle HERESee the research on the muscles of the buttocks HEREFollow 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... Did you know that some muscles are more important than others? It's true! Trust me – there's a lot of research supporting this idea, and it's essential to target certain muscle groups to stay healthy, injury-free, and full of energy. Your strength programming needs to reflect the muscles in your body that need development. And over my decades of strength training women, I know the one muscle group matters most – your glutes! In this episode, I explain why the glutes are the powerhouse of your body that affects everything from your spine to your pelvis to your knees. I share how prioritizing glute strength can improve overall mobility, boost metabolism, and optimize hormonal balance. Plus, I walk you through my top 3 glute-targeting exercises that you can add to your routine today!Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access to my four-week strength training plan, Strength Without Stress. Topics Covered:The muscle balance equation Why some muscles are more important to train than othersThe importance of your glutes and pelvic alignment How to train glute strength and function Ways the glutes affect metabolism and influence your hormones 3 exercises that target glutes Resources Mentioned:Check out Lift to Get Lean HEREFind The Glutes Project HERESee the research on isokinetic hamstrings HERESee the research on hamstring to quadriceps strength ratio HERESee the research on the eccentric:concentric strength ratio of human skeletal muscle in vivo HERESee the research on muscle size vs. strength and how to train both HERE See the research on anatomy, bony pelvis and lower limb, gluteus maximus muscle HERESee the research on the muscles of the buttocks HEREFollow 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... false full 36 ea8a0c45-2674-451e-9ae3-277a02bc77d4 Two Ways to Get Calories Right for Better Body Composition Despite the negative reputation calories tend to get, understanding how they work and how to use them to your advantage is essential for achieving the body composition of your dreams! You don't need to totally obsess over them, but keeping a close eye on your calorie intake can be super helpful when you're working to reach your goals. Don't worry, though—it's not about stressing over numbers! Today, I share two super easy methods to determine the right amount of calories for you and your lifestyle.

If you've been feeling confused about how much you should be eating, this episode will give you a good idea of the amount of food you need in terms of calories. By the end, you'll know your ideal calorie target for your goals and how to know if you need to adjust your intake. Understanding calories doesn't have to be overwhelming! Once you learn about common misconceptions and how to monitor your body's signals and symptoms, you'll be on the right track to achieving the body you want to live the life you love.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • The amount of energy you really need to support your goals
  • Common misunderstandings about calories
  • How to calculate your ideal calorie intake
  • The truth about adjusting calories to your current weight and activity level
  • Why you need to eat consistently and monitor your symptoms
  • A calorie range of 1400-1600 for weight loss
  • The Muscle Tipping Point
  • My quick and dirty method for understanding calories
  • Knowing when your calorie deficit is too small or too big

Resources Mentioned:

  • Listen to the first 34 episodes of Holly Perkins Health Podcast HERE
  • Check out The Body Composition Project HERE
  • 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 health care 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.

]]> Tue, 16 Jul 2024 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast Despite the negative reputation calories tend to get, understanding how they work and how to use them to your advantage is essential for achieving the body composition of your dreams! You don't need to totally obsess over them, but keeping a close eye on your calorie intake can be super helpful when you're working to reach your goals. Don't worry, though—it's not about stressing over numbers! Today, I share two super easy methods to determine the right amount of calories for you and your lifestyle.

If you've been feeling confused about how much you should be eating, this episode will give you a good idea of the amount of food you need in terms of calories. By the end, you'll know your ideal calorie target for your goals and how to know if you need to adjust your intake. Understanding calories doesn't have to be overwhelming! Once you learn about common misconceptions and how to monitor your body's signals and symptoms, you'll be on the right track to achieving the body you want to live the life you love.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • The amount of energy you really need to support your goals
  • Common misunderstandings about calories
  • How to calculate your ideal calorie intake
  • The truth about adjusting calories to your current weight and activity level
  • Why you need to eat consistently and monitor your symptoms
  • A calorie range of 1400-1600 for weight loss
  • The Muscle Tipping Point
  • My quick and dirty method for understanding calories
  • Knowing when your calorie deficit is too small or too big

Resources Mentioned:

  • Listen to the first 34 episodes of Holly Perkins Health Podcast HERE
  • Check out The Body Composition Project HERE
  • 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 health care 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.

]]> Two Ways to Get Calories Right for Better Body Composition Holly Perkins, BS CSCS 00:34:47 Despite the negative reputation calories tend to get, understanding how they work and how to use them to your advantage is essential for achieving the body composition of your dreams! You don't need to totally obsess over them, but keeping a close eye on your calorie intake can be super helpful when you're working to reach your goals. Don't worry, though—it's not about stressing over numbers! Today, I share two super easy methods to determine the right amount of calories for you and your lifestyle. If you've been feeling confused about how much you should be eating, this episode will give you a good idea of the amount of food you need in terms of calories. By the end, you'll know your ideal calorie target for your goals and how to know if you need to adjust your intake. Understanding calories doesn't have to be overwhelming! Once you learn about common misconceptions and how to monitor your body's signals and symptoms, you'll be on the right track to achieving the body you want to live the life you love.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:The amount of energy you really need to support your goalsCommon misunderstandings about calories How to calculate your ideal calorie intake The truth about adjusting calories to your current weight and activity levelWhy you need to eat consistently and monitor your symptomsA calorie range of 1400-1600 for weight loss The Muscle Tipping PointMy quick and dirty method for understanding calories Knowing when your calorie deficit is too small or too bigResources Mentioned:Listen to the first 34 episodes of Holly Perkins Health Podcast HERECheck out The Body Composition Project HERETranscripts 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 health care professionals for any such conditions. Despite the negative reputation calories tend to get, understanding how they work and how to use them to your advantage is essential for achieving the body composition of your dreams! You don't need to totally obsess over them, but keeping a close eye on your calorie intake can be super helpful when you're working to reach your goals. Don't worry, though—it's not about stressing over numbers! Today, I share two super easy methods to determine the right amount of calories for you and your lifestyle. If you've been feeling confused about how much you should be eating, this episode will give you a good idea of the amount of food you need in terms of calories. By the end, you'll know your ideal calorie target for your goals and how to know if you need to adjust your intake. Understanding calories doesn't have to be overwhelming! Once you learn about common misconceptions and how to monitor your body's signals and symptoms, you'll be on the right track to achieving the body you want to live the life you love.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:The amount of energy you really need to support your goalsCommon misunderstandings about calories How to calculate your ideal calorie intake The truth about adjusting calories to your current weight and activity levelWhy you need to eat consistently and monitor your symptomsA calorie range of 1400-1600 for weight loss The Muscle Tipping PointMy quick and dirty method for understanding calories Knowing when your calorie deficit is too small or too bigResources Mentioned:Listen to the first 34 episodes of Holly Perkins Health Podcast HERECheck out The Body Composition Project HERETranscripts 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 health care professionals for any such conditions. false full 35 69a94306-d063-4cbb-9552-d29821e40aa4 Viral Topic - How to Calculate Your Protein Intake Easily You've probably seen that protein is a very viral topic lately. It seems like everyone has something to say about it, and sadly, most of the information out there just isn’t accurate. The right amount of protein is crucial for building muscle, preventing muscle loss, speeding up recovery, and enhancing body composition. But with so much conflicting information, it can be tough to figure out exactly how much protein your body needs to see results.

If you agree – you're not alone! Today, I clear up the protein myths and share the exact calculations to determine the perfect amount for your goals. By the end of this episode, you'll know your ideal daily protein intake, the most common mistakes people make with protein, and some real-life examples of how proper protein can be truly transformative. Whether you've been on your health journey for a while or you're just starting out, this episode will help you optimize your protein for the best results!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Why protein is just as important as carbs and fat
  • Truth about eating your bodyweight in protein
  • Issues with a small protein intake
  • How to calculate protein intake for your unique needs
  • My macronutrient distribution strategy

Resources Mentioned:

  • Listen to the first 33 episodes of Holly Perkins Health Podcast HERE
  • Check out The Body Composition Project HERE
  • Listen to Episode 5: The Diet Swap That Changed My Life Forever HERE
  • Research on women and protein HERE
  • Research on protein and exercise HERE
  • Research on higher protein diets in weight loss HERE
  • Research on dietary protein and muscle mass HERE
  • Research on amount, source and pattern of dietary protein intake across the adult lifespan HERE
  • Research on dietary protein and better physical performance among post-menopausal women HERE
  • Research on dietary protein intake, better physical function and muscle strength among elderly women HERE

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 health care 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.

]]> Tue, 2 Jul 2024 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast You've probably seen that protein is a very viral topic lately. It seems like everyone has something to say about it, and sadly, most of the information out there just isn’t accurate. The right amount of protein is crucial for building muscle, preventing muscle loss, speeding up recovery, and enhancing body composition. But with so much conflicting information, it can be tough to figure out exactly how much protein your body needs to see results.

If you agree – you're not alone! Today, I clear up the protein myths and share the exact calculations to determine the perfect amount for your goals. By the end of this episode, you'll know your ideal daily protein intake, the most common mistakes people make with protein, and some real-life examples of how proper protein can be truly transformative. Whether you've been on your health journey for a while or you're just starting out, this episode will help you optimize your protein for the best results!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Why protein is just as important as carbs and fat
  • Truth about eating your bodyweight in protein
  • Issues with a small protein intake
  • How to calculate protein intake for your unique needs
  • My macronutrient distribution strategy

Resources Mentioned:

  • Listen to the first 33 episodes of Holly Perkins Health Podcast HERE
  • Check out The Body Composition Project HERE
  • Listen to Episode 5: The Diet Swap That Changed My Life Forever HERE
  • Research on women and protein HERE
  • Research on protein and exercise HERE
  • Research on higher protein diets in weight loss HERE
  • Research on dietary protein and muscle mass HERE
  • Research on amount, source and pattern of dietary protein intake across the adult lifespan HERE
  • Research on dietary protein and better physical performance among post-menopausal women HERE
  • Research on dietary protein intake, better physical function and muscle strength among elderly women HERE

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 health care 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.

]]> Viral Topic - How to Calculate Your Protein Intake Easily Holly Perkins, BS CSCS 00:36:54 You've probably seen that protein is a very viral topic lately. It seems like everyone has something to say about it, and sadly, most of the information out there just isn’t accurate. The right amount of protein is crucial for building muscle, preventing muscle loss, speeding up recovery, and enhancing body composition. But with so much conflicting information, it can be tough to figure out exactly how much protein your body needs to see results. If you agree – you're not alone! Today, I clear up the protein myths and share the exact calculations to determine the perfect amount for your goals. By the end of this episode, you'll know your ideal daily protein intake, the most common mistakes people make with protein, and some real-life examples of how proper protein can be truly transformative. Whether you've been on your health journey for a while or you're just starting out, this episode will help you optimize your protein for the best results!Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Why protein is just as important as carbs and fatTruth about eating your bodyweight in protein Issues with a small protein intake How to calculate protein intake for your unique needsMy macronutrient distribution strategyResources Mentioned:Listen to the first 33 episodes of Holly Perkins Health Podcast HERECheck out The Body Composition Project HEREListen to Episode 5: The Diet Swap That Changed My Life Forever HEREResearch on women and protein HEREResearch on protein and exercise HEREResearch on higher protein diets in weight loss HEREResearch on dietary protein and muscle mass HEREResearch on amount, source and pattern of dietary protein intake across the adult lifespan HEREResearch on dietary protein and better physical performance among post-menopausal women HEREResearch on dietary protein intake, better physical function and muscle strength among elderly women HEREFollow Me: Find me on Instagram: You've probably seen that protein is a very viral topic lately. It seems like everyone has something to say about it, and sadly, most of the information out there just isn’t accurate. The right amount of protein is crucial for building muscle, preventing muscle loss, speeding up recovery, and enhancing body composition. But with so much conflicting information, it can be tough to figure out exactly how much protein your body needs to see results. If you agree – you're not alone! Today, I clear up the protein myths and share the exact calculations to determine the perfect amount for your goals. By the end of this episode, you'll know your ideal daily protein intake, the most common mistakes people make with protein, and some real-life examples of how proper protein can be truly transformative. Whether you've been on your health journey for a while or you're just starting out, this episode will help you optimize your protein for the best results!Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Why protein is just as important as carbs and fatTruth about eating your bodyweight in protein Issues with a small protein intake How to calculate protein intake for your unique needsMy macronutrient distribution strategyResources Mentioned:Listen to the first 33 episodes of Holly Perkins Health Podcast HERECheck out The Body Composition Project HEREListen to Episode 5: The Diet Swap That Changed My Life Forever HEREResearch on women and protein HEREResearch on protein and exercise HEREResearch on higher protein diets in weight loss HEREResearch on dietary protein and muscle mass HEREResearch on amount, source and pattern of dietary protein intake across the adult lifespan HEREResearch on dietary protein and better physical performance among post-menopausal women HEREResearch on dietary protein intake, better physical function and muscle strength among elderly women HEREFollow Me: Find me on Instagram: false full 34 54d9aa55-5592-4089-86fb-34b2ef3980a9 *THIS* is What's Possible in 2 Months Let's be honest – life is so much harder when you're not feeling your best. But guess what? It doesn't have to be that way! Today, I'm thrilled to welcome my amazing student Melissa Tegano. She completely turned her life around from suffering from the symptoms of colitis, fatigue, and anxiety to feeling vibrant and healthy in just 2.5 months. Yes, it's totally possible, my friend! In this episode, Melissa shares the incredible changes she made in her daily routine that transformed her energy, digestion, strength, and overall well-being!

Before working with me, Melissa had a fairly healthy lifestyle, but she was still looking for ways to feel her best, navigate nutrition, and maintain effective workouts as she entered midlife. Once we teamed up, Melissa made some simple adjustments to her diet while introducing strength training to her routine, and it made all the difference! She'll tell you how she embraced these changes without feeling overwhelmed, how they improved her mental health, boosted her confidence, and helped her rediscover the joy of living a life she loves!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Melissa’s fitness and nutrition life before The Body Composition Project
  • The frustration of living with chronic pain even if you’re “healthy”
  • Why Melissa decided to work with me
  • The initial actionable and tangible steps Melissa took at the start of her journey
  • Diet tips to eat for energy and to fuel your workout
  • How to balance your macronutrients to help with your mental health
  • Melissa’s early-morning pre-workout routine
  • Melissa’s noticeable changes to her body composition
  • What Melissa wishes she knew a year ago

Resources Mentioned:

  • Listen to the first 32 episodes of Holly Perkins Health Podcast HERE
  • Check out The Body Composition Project HERE
  • Check out The Nutrition Project HERE

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 health care 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.

]]> Tue, 25 Jun 2024 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast Let's be honest – life is so much harder when you're not feeling your best. But guess what? It doesn't have to be that way! Today, I'm thrilled to welcome my amazing student Melissa Tegano. She completely turned her life around from suffering from the symptoms of colitis, fatigue, and anxiety to feeling vibrant and healthy in just 2.5 months. Yes, it's totally possible, my friend! In this episode, Melissa shares the incredible changes she made in her daily routine that transformed her energy, digestion, strength, and overall well-being!

Before working with me, Melissa had a fairly healthy lifestyle, but she was still looking for ways to feel her best, navigate nutrition, and maintain effective workouts as she entered midlife. Once we teamed up, Melissa made some simple adjustments to her diet while introducing strength training to her routine, and it made all the difference! She'll tell you how she embraced these changes without feeling overwhelmed, how they improved her mental health, boosted her confidence, and helped her rediscover the joy of living a life she loves!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Melissa’s fitness and nutrition life before The Body Composition Project
  • The frustration of living with chronic pain even if you’re “healthy”
  • Why Melissa decided to work with me
  • The initial actionable and tangible steps Melissa took at the start of her journey
  • Diet tips to eat for energy and to fuel your workout
  • How to balance your macronutrients to help with your mental health
  • Melissa’s early-morning pre-workout routine
  • Melissa’s noticeable changes to her body composition
  • What Melissa wishes she knew a year ago

Resources Mentioned:

  • Listen to the first 32 episodes of Holly Perkins Health Podcast HERE
  • Check out The Body Composition Project HERE
  • Check out The Nutrition Project HERE

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 health care 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.

]]> *THIS* is What's Possible in 2 Months Holly Perkins, BS CSCS 00:46:19 Let's be honest – life is so much harder when you're not feeling your best. But guess what? It doesn't have to be that way! Today, I'm thrilled to welcome my amazing student Melissa Tegano. She completely turned her life around from suffering from the symptoms of colitis, fatigue, and anxiety to feeling vibrant and healthy in just 2.5 months. Yes, it's totally possible, my friend! In this episode, Melissa shares the incredible changes she made in her daily routine that transformed her energy, digestion, strength, and overall well-being! Before working with me, Melissa had a fairly healthy lifestyle, but she was still looking for ways to feel her best, navigate nutrition, and maintain effective workouts as she entered midlife. Once we teamed up, Melissa made some simple adjustments to her diet while introducing strength training to her routine, and it made all the difference! She'll tell you how she embraced these changes without feeling overwhelmed, how they improved her mental health, boosted her confidence, and helped her rediscover the joy of living a life she loves! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Melissa’s fitness and nutrition life before The Body Composition ProjectThe frustration of living with chronic pain even if you’re “healthy”Why Melissa decided to work with meThe initial actionable and tangible steps Melissa took at the start of her journeyDiet tips to eat for energy and to fuel your workout How to balance your macronutrients to help with your mental health Melissa’s early-morning pre-workout routine Melissa’s noticeable changes to her body compositionWhat Melissa wishes she knew a year ago Resources Mentioned:Listen to the first 32 episodes of Holly Perkins Health Podcast HERECheck out The Body Composition Project HERECheck out The Nutrition Project HEREFollow 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 health care professionals for any such conditions. Let's be honest – life is so much harder when you're not feeling your best. But guess what? It doesn't have to be that way! Today, I'm thrilled to welcome my amazing student Melissa Tegano. She completely turned her life around from suffering from the symptoms of colitis, fatigue, and anxiety to feeling vibrant and healthy in just 2.5 months. Yes, it's totally possible, my friend! In this episode, Melissa shares the incredible changes she made in her daily routine that transformed her energy, digestion, strength, and overall well-being! Before working with me, Melissa had a fairly healthy lifestyle, but she was still looking for ways to feel her best, navigate nutrition, and maintain effective workouts as she entered midlife. Once we teamed up, Melissa made some simple adjustments to her diet while introducing strength training to her routine, and it made all the difference! She'll tell you how she embraced these changes without feeling overwhelmed, how they improved her mental health, boosted her confidence, and helped her rediscover the joy of living a life she loves! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Melissa’s fitness and nutrition life before The Body Composition ProjectThe frustration of living with chronic pain even if you’re “healthy”Why Melissa decided to work with meThe initial actionable and tangible steps Melissa took at the start of her journeyDiet tips to eat for energy and to fuel your workout How to balance your macronutrients to help with your mental health Melissa’s early-morning pre-workout routine Melissa’s noticeable changes to her body compositionWhat Melissa wishes she knew a year ago Resources Mentioned:Listen to the first 32 episodes of Holly Perkins Health Podcast HERECheck out The Body Composition Project HERECheck out The Nutrition Project HEREFollow 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 health care professionals for any such conditions. false full 33 f33b0b95-e438-4a7c-9a76-af5e4862c1ac 3 Tragic Mistakes I Made for Years Here's the truth – you actually CAN have a big bowl of pasta tonight and wake up tomorrow feeling fantastic and looking even better! Going low-carb was one of the biggest mistakes I made for years into my fitness journey that had me suffering instead of succeeding. In this episode, I reveal 3 tragic (yes, tragic!) mistakes that were holding me back from seeing the results I wanted so you can avoid them. If your workout and diet plans aren't cutting it anymore and you're looking for effective strategies to start living the life you love, you're in the right place.

No matter your age or how long you've been unhappy with your health, you have the power to make the necessary changes to look and feel great every day. I talk about why it's crucial to find the right plan for you, the importance of consistency, and the truth about reducing carbs in your diet. Plus, I share my weekly workout strategy to keep you motivated and energized about hitting the gym. It’s time to see some real results!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Why I repeated the same failed patterns over and over for years
  • How to pick a program or a method that aligns with your goals
  • The importance of consistency
  • The truth about going low-carb
  • Diet changes that actually lead to results
  • The acute chronic workload ratio
  • Making incremental increases in your workout intensity every week

Resources Mentioned:

  • Listen to the first 31 episodes of Holly Perkins Health Podcast HERE

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 health care 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.

]]> Tue, 11 Jun 2024 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast Here's the truth – you actually CAN have a big bowl of pasta tonight and wake up tomorrow feeling fantastic and looking even better! Going low-carb was one of the biggest mistakes I made for years into my fitness journey that had me suffering instead of succeeding. In this episode, I reveal 3 tragic (yes, tragic!) mistakes that were holding me back from seeing the results I wanted so you can avoid them. If your workout and diet plans aren't cutting it anymore and you're looking for effective strategies to start living the life you love, you're in the right place.

No matter your age or how long you've been unhappy with your health, you have the power to make the necessary changes to look and feel great every day. I talk about why it's crucial to find the right plan for you, the importance of consistency, and the truth about reducing carbs in your diet. Plus, I share my weekly workout strategy to keep you motivated and energized about hitting the gym. It’s time to see some real results!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Why I repeated the same failed patterns over and over for years
  • How to pick a program or a method that aligns with your goals
  • The importance of consistency
  • The truth about going low-carb
  • Diet changes that actually lead to results
  • The acute chronic workload ratio
  • Making incremental increases in your workout intensity every week

Resources Mentioned:

  • Listen to the first 31 episodes of Holly Perkins Health Podcast HERE

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 health care 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.

]]> 3 Tragic Mistakes I Made for Years Holly Perkins, BS CSCS 00:36:00 Here's the truth – you actually CAN have a big bowl of pasta tonight and wake up tomorrow feeling fantastic and looking even better! Going low-carb was one of the biggest mistakes I made for years into my fitness journey that had me suffering instead of succeeding. In this episode, I reveal 3 tragic (yes, tragic!) mistakes that were holding me back from seeing the results I wanted so you can avoid them. If your workout and diet plans aren't cutting it anymore and you're looking for effective strategies to start living the life you love, you're in the right place.No matter your age or how long you've been unhappy with your health, you have the power to make the necessary changes to look and feel great every day. I talk about why it's crucial to find the right plan for you, the importance of consistency, and the truth about reducing carbs in your diet. Plus, I share my weekly workout strategy to keep you motivated and energized about hitting the gym. It’s time to see some real results! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Why I repeated the same failed patterns over and over for years How to pick a program or a method that aligns with your goalsThe importance of consistency The truth about going low-carbDiet changes that actually lead to resultsThe acute chronic workload ratioMaking incremental increases in your workout intensity every weekResources Mentioned:Listen to the first 31 episodes of Holly Perkins Health Podcast HEREFollow 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 health care professionals for any such conditions. Here's the truth – you actually CAN have a big bowl of pasta tonight and wake up tomorrow feeling fantastic and looking even better! Going low-carb was one of the biggest mistakes I made for years into my fitness journey that had me suffering instead of succeeding. In this episode, I reveal 3 tragic (yes, tragic!) mistakes that were holding me back from seeing the results I wanted so you can avoid them. If your workout and diet plans aren't cutting it anymore and you're looking for effective strategies to start living the life you love, you're in the right place.No matter your age or how long you've been unhappy with your health, you have the power to make the necessary changes to look and feel great every day. I talk about why it's crucial to find the right plan for you, the importance of consistency, and the truth about reducing carbs in your diet. Plus, I share my weekly workout strategy to keep you motivated and energized about hitting the gym. It’s time to see some real results! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Why I repeated the same failed patterns over and over for years How to pick a program or a method that aligns with your goalsThe importance of consistency The truth about going low-carbDiet changes that actually lead to resultsThe acute chronic workload ratioMaking incremental increases in your workout intensity every weekResources Mentioned:Listen to the first 31 episodes of Holly Perkins Health Podcast HEREFollow 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 health care professionals for any such conditions. false full 32 452ee783-bede-4f06-8fae-6870de2c87f1 How to Get Visible Results Now Have you been working hard in the gym but not seeing the results you want? Do you feel like your energy, mood, and hunger levels are all over the place? Well, this episode is just for you! Today, I'm excited to introduce you to the amazing Jennifer Been. Jennifer and I have been working together for over five years, and she recently had a breakthrough that completely transformed her body! This simple diet tweak has made a massive difference in her emotions, hormone balance, blood sugar, strength training, and more.

In this episode, you'll learn the specific macronutrient strategy Jennifer used to transform her body at 51 and tips and tricks for implementing it into your routine so you can start getting visible results today! After years of research and trying different approaches with my clients, I've found this method really works. With so many options out there, this truly is one of the easiest and most effective ways to improve your body composition. If you're ready to feel incredible, press play now!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Why Jennifer stopped running
  • How hormone related health differs for every woman
  • Eating according to macronutrient distribution and your goals
  • The importance of balancing your macronutrients per meal
  • Why we don’t believe in snacks
  • The biggest changes in Jennifer noticed in her body when she made the shift
  • Jennifer’s blood sugar regulation in relation to her strength training and diet
  • Tips and tools to start eating balanced (and realistic!) meals
  • Jennifer’s morning routine

Resources Mentioned:

  • Listen to the first 30 episodes of Holly Perkins Health Podcast HERE
  • Listen to Episode 24: How to Transform Your Body at 50 HERE
  • See the Pictorial of Jennifer's journey HERE

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 health care 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.

]]> Tue, 4 Jun 2024 09:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast Have you been working hard in the gym but not seeing the results you want? Do you feel like your energy, mood, and hunger levels are all over the place? Well, this episode is just for you! Today, I'm excited to introduce you to the amazing Jennifer Been. Jennifer and I have been working together for over five years, and she recently had a breakthrough that completely transformed her body! This simple diet tweak has made a massive difference in her emotions, hormone balance, blood sugar, strength training, and more.

In this episode, you'll learn the specific macronutrient strategy Jennifer used to transform her body at 51 and tips and tricks for implementing it into your routine so you can start getting visible results today! After years of research and trying different approaches with my clients, I've found this method really works. With so many options out there, this truly is one of the easiest and most effective ways to improve your body composition. If you're ready to feel incredible, press play now!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Why Jennifer stopped running
  • How hormone related health differs for every woman
  • Eating according to macronutrient distribution and your goals
  • The importance of balancing your macronutrients per meal
  • Why we don’t believe in snacks
  • The biggest changes in Jennifer noticed in her body when she made the shift
  • Jennifer’s blood sugar regulation in relation to her strength training and diet
  • Tips and tools to start eating balanced (and realistic!) meals
  • Jennifer’s morning routine

Resources Mentioned:

  • Listen to the first 30 episodes of Holly Perkins Health Podcast HERE
  • Listen to Episode 24: How to Transform Your Body at 50 HERE
  • See the Pictorial of Jennifer's journey HERE

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 health care 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.

]]> How to Get Visible Results Now BS CSCS, Holly Perkins 00:53:34 Have you been working hard in the gym but not seeing the results you want? Do you feel like your energy, mood, and hunger levels are all over the place? Well, this episode is just for you! Today, I'm excited to introduce you to the amazing Jennifer Been. Jennifer and I have been working together for over five years, and she recently had a breakthrough that completely transformed her body! This simple diet tweak has made a massive difference in her emotions, hormone balance, blood sugar, strength training, and more. In this episode, you'll learn the specific macronutrient strategy Jennifer used to transform her body at 51 and tips and tricks for implementing it into your routine so you can start getting visible results today! After years of research and trying different approaches with my clients, I've found this method really works. With so many options out there, this truly is one of the easiest and most effective ways to improve your body composition. If you're ready to feel incredible, press play now! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Why Jennifer stopped running How hormone related health differs for every woman Eating according to macronutrient distribution and your goalsThe importance of balancing your macronutrients per meal Why we don’t believe in snacksThe biggest changes in Jennifer noticed in her body when she made the shiftJennifer’s blood sugar regulation in relation to her strength training and dietTips and tools to start eating balanced (and realistic!) mealsJennifer’s morning routine Resources Mentioned:Listen to the first 30 episodes of Holly Perkins Health Podcast HEREListen to Episode 24: How to Transform Your Body at 50 HERESee the Pictorial of Jennifer's journey HEREFollow 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 health care professionals for any such conditions. Have you been working hard in the gym but not seeing the results you want? Do you feel like your energy, mood, and hunger levels are all over the place? Well, this episode is just for you! Today, I'm excited to introduce you to the amazing Jennifer Been. Jennifer and I have been working together for over five years, and she recently had a breakthrough that completely transformed her body! This simple diet tweak has made a massive difference in her emotions, hormone balance, blood sugar, strength training, and more. In this episode, you'll learn the specific macronutrient strategy Jennifer used to transform her body at 51 and tips and tricks for implementing it into your routine so you can start getting visible results today! After years of research and trying different approaches with my clients, I've found this method really works. With so many options out there, this truly is one of the easiest and most effective ways to improve your body composition. If you're ready to feel incredible, press play now! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Why Jennifer stopped running How hormone related health differs for every woman Eating according to macronutrient distribution and your goalsThe importance of balancing your macronutrients per meal Why we don’t believe in snacksThe biggest changes in Jennifer noticed in her body when she made the shiftJennifer’s blood sugar regulation in relation to her strength training and dietTips and tools to start eating balanced (and realistic!) mealsJennifer’s morning routine Resources Mentioned:Listen to the first 30 episodes of Holly Perkins Health Podcast HEREListen to Episode 24: How to Transform Your Body at 50 HERESee the Pictorial of Jennifer's journey HEREFollow 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 health care professionals for any such conditions. false full 31 fa311731-4b8b-465c-9b05-cfe64d780a7e How to Hit Your Stride in Your 60s My friend, I'm here to tell you that as you age, there is absolutely no need to fear the decline of your vitality or your quality of life. The secret? Healthy habits! Today, I have the pleasure of chatting with my student, Jennifer Taylor, a remarkable 69-year-old woman who completely turned her life around after being diagnosed with hypothyroidism. Through simple changes to her diet and a newfound love for exercise, she's now thriving at almost 70, full of energy and strength!

If you've been feeling tired and unmotivated as you age, Jennifer's story is guaranteed to inspire! She shares all the adjustments she made to her protein and carb intake, advice for maintaining your muscle mass as you get older, and how she's full of energy all day long without needing to nap. I promise you – you don't have to live out your later years feeling terrible, and this episode is all the proof you’ll ever need!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Why Jennifer turned to my practice after her diagnosis
  • How Jennifer is strength training in her 60s
  • The most impactful actions, behaviors, and habits in Jennifer’s change
  • The truth about caffeine in your diet and how to maintain energy without it
  • Tips for adopting new habits into your existing routine
  • Advice for balancing carbs with protein and Jennifer’s favorite proteins
  • What to eat before your strength training workout

Resources Mentioned:

  • Listen to the first 29 episodes of Holly Perkins Health Podcast HERE
  • Check out MyFitnessPal HERE

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 health care 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.

]]> Tue, 28 May 2024 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast My friend, I'm here to tell you that as you age, there is absolutely no need to fear the decline of your vitality or your quality of life. The secret? Healthy habits! Today, I have the pleasure of chatting with my student, Jennifer Taylor, a remarkable 69-year-old woman who completely turned her life around after being diagnosed with hypothyroidism. Through simple changes to her diet and a newfound love for exercise, she's now thriving at almost 70, full of energy and strength!

If you've been feeling tired and unmotivated as you age, Jennifer's story is guaranteed to inspire! She shares all the adjustments she made to her protein and carb intake, advice for maintaining your muscle mass as you get older, and how she's full of energy all day long without needing to nap. I promise you – you don't have to live out your later years feeling terrible, and this episode is all the proof you’ll ever need!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Why Jennifer turned to my practice after her diagnosis
  • How Jennifer is strength training in her 60s
  • The most impactful actions, behaviors, and habits in Jennifer’s change
  • The truth about caffeine in your diet and how to maintain energy without it
  • Tips for adopting new habits into your existing routine
  • Advice for balancing carbs with protein and Jennifer’s favorite proteins
  • What to eat before your strength training workout

Resources Mentioned:

  • Listen to the first 29 episodes of Holly Perkins Health Podcast HERE
  • Check out MyFitnessPal HERE

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 health care 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.

]]> How to Hit Your Stride in Your 60s Holly Perkins, BS CSCS 00:57:26 My friend, I'm here to tell you that as you age, there is absolutely no need to fear the decline of your vitality or your quality of life. The secret? Healthy habits! Today, I have the pleasure of chatting with my student, Jennifer Taylor, a remarkable 69-year-old woman who completely turned her life around after being diagnosed with hypothyroidism. Through simple changes to her diet and a newfound love for exercise, she's now thriving at almost 70, full of energy and strength!  If you've been feeling tired and unmotivated as you age, Jennifer's story is guaranteed to inspire! She shares all the adjustments she made to her protein and carb intake, advice for maintaining your muscle mass as you get older, and how she's full of energy all day long without needing to nap. I promise you – you don't have to live out your later years feeling terrible, and this episode is all the proof you’ll ever need! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Why Jennifer turned to my practice after her diagnosis How Jennifer is strength training in her 60sThe most impactful actions, behaviors, and habits in Jennifer’s changeThe truth about caffeine in your diet and how to maintain energy without it Tips for adopting new habits into your existing routine Advice for balancing carbs with protein and Jennifer’s favorite proteins What to eat before your strength training workout Resources Mentioned:Listen to the first 29 episodes of Holly Perkins Health Podcast HERECheck out MyFitnessPal HERE 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 health care professionals for any such conditions. My friend, I'm here to tell you that as you age, there is absolutely no need to fear the decline of your vitality or your quality of life. The secret? Healthy habits! Today, I have the pleasure of chatting with my student, Jennifer Taylor, a remarkable 69-year-old woman who completely turned her life around after being diagnosed with hypothyroidism. Through simple changes to her diet and a newfound love for exercise, she's now thriving at almost 70, full of energy and strength!  If you've been feeling tired and unmotivated as you age, Jennifer's story is guaranteed to inspire! She shares all the adjustments she made to her protein and carb intake, advice for maintaining your muscle mass as you get older, and how she's full of energy all day long without needing to nap. I promise you – you don't have to live out your later years feeling terrible, and this episode is all the proof you’ll ever need! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Why Jennifer turned to my practice after her diagnosis How Jennifer is strength training in her 60sThe most impactful actions, behaviors, and habits in Jennifer’s changeThe truth about caffeine in your diet and how to maintain energy without it Tips for adopting new habits into your existing routine Advice for balancing carbs with protein and Jennifer’s favorite proteins What to eat before your strength training workout Resources Mentioned:Listen to the first 29 episodes of Holly Perkins Health Podcast HERECheck out MyFitnessPal HERE 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 health care professionals for any such conditions. false full 30 269316d5-ba8e-495d-9171-2f73aa27d7cf Strength Training for Women Over 45 to Build Muscle and Health It's a fact...strength training for women is different than it is for men. If you want fitness tips for women to help in your body transformation strategies, this one's for you. If you're a woman over 45, strength training isn't just a great idea – it's absolutely crucial for your health and well-being!

In this episode, I share my favorite strength exercises to help you build and maintain muscle mass, keeping you strong, energized, and free from those dreaded aches and pains. I guide you through each exercise, explain why I love them so much, and tell you the minimum weight load you should be aiming for to get the best results.

Be sure to check out other episodes on strength training for women here.

After decades in practiced focused on wellness for women over 50, my tips and tools have helped thousands of women become stronger, leaner and healthier overall.

Imagine lifting a heavy box with ease, reaching high shelves without discomfort, and watching your body completely transform. From the goblet squat to the barbell deadlift, these exercises are designed to make you stronger, leaner, and more confident. It's not just about looking good – it's about having the strength to live life to the fullest!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Key strength training for women considerations
  • The benefits of a goblet squat
  • Strengthen your deltoids with dumbbell side raises
  • Why I love cable lat pulldowns 
  • A barbell deadlift and single leg deadlifts 
  • The value of a straight arm plank 
  • The truth about walking lunges and overhead pressing 
  • Step ups and level change exercises 

Resources Mentioned:

Check out Lift to Get Lean HERE

See the research the key to progressive overload HERE 

See the research on the fundamentals of resistance training: progression and exercise prescription HERE

See the research on the role of resistance training in the prevention and treatment of chronic disease HERE

See the research on the effects of strength training on health HERE

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.

]]> Tue, 21 May 2024 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins BS CSCS) https://www.hollyperkins.com/podcast It's a fact...strength training for women is different than it is for men. If you want fitness tips for women to help in your body transformation strategies, this one's for you. If you're a woman over 45, strength training isn't just a great idea – it's absolutely crucial for your health and well-being!

In this episode, I share my favorite strength exercises to help you build and maintain muscle mass, keeping you strong, energized, and free from those dreaded aches and pains. I guide you through each exercise, explain why I love them so much, and tell you the minimum weight load you should be aiming for to get the best results.

Be sure to check out other episodes on strength training for women here.

After decades in practiced focused on wellness for women over 50, my tips and tools have helped thousands of women become stronger, leaner and healthier overall.

Imagine lifting a heavy box with ease, reaching high shelves without discomfort, and watching your body completely transform. From the goblet squat to the barbell deadlift, these exercises are designed to make you stronger, leaner, and more confident. It's not just about looking good – it's about having the strength to live life to the fullest!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Key strength training for women considerations
  • The benefits of a goblet squat
  • Strengthen your deltoids with dumbbell side raises
  • Why I love cable lat pulldowns 
  • A barbell deadlift and single leg deadlifts 
  • The value of a straight arm plank 
  • The truth about walking lunges and overhead pressing 
  • Step ups and level change exercises 

Resources Mentioned:

Check out Lift to Get Lean HERE

See the research the key to progressive overload HERE 

See the research on the fundamentals of resistance training: progression and exercise prescription HERE

See the research on the role of resistance training in the prevention and treatment of chronic disease HERE

See the research on the effects of strength training on health HERE

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.

]]> Strength Training for Women Over 45 to Build Muscle and Health Holly Perkins BS CSCS 00:33:34 It's a fact...strength training for women is different than it is for men. If you want fitness tips for women to help in your body transformation strategies, this one's for you. If you're a woman over 45, strength training isn't just a great idea – it's absolutely crucial for your health and well-being. This episode shares my favorite exercises. It's a fact...strength training for women is different than it is for men. If you want fitness tips for women to help in your body transformation strategies, this one's for you. If you're a woman over 45, strength training isn't just a great idea – it's absolutely crucial for your health and well-being. This episode shares my favorite exercises. strength training for women, women's health and fitness, women's health, women over 40, body composition strategies false full 29 807fada6-513c-491a-8d3c-8c3aa9472ee8 How to Reduce Hunger and Crush Cravings Lately, I've been having so many conversations with women who sometimes feel like they're at the will of their cravings. I know how frustrating it is when you're trying to change your body composition but find yourself overeating and then judging yourself for it. If this sounds familiar, don't worry – I’m here to help! In this episode, I share my tips and tricks to help you understand your hunger, fuel your body, and avoid unnecessary rigid eating. The best part? You don't need to give up your favorite foods to make progress. You just need to make some minor adjustments to see a big difference!

I've spent over 30 years helping people take control of their cravings and feel incredible. And I've found that if you're struggling with willpower around food, it's often a biological cue telling you that you're hungry. By listening to what your body needs, you can choose what you want to eat according to your eating strategy, intentions, philosophies, and beliefs and still achieve your goals. Say goodbye to feeling guilty, ashamed, or hangry and say hello to eating in a way that sustains the body you want while satisfying your appetite!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Why I became interested in hunger and cravings
  • What being hungry actually means for your body
  • How hunger and cravings are linked to survival instincts
  • Understanding intermittent fasting, glucose, and insulin
  • Making smart breakfast choices for all-day energy
  • Macronutrient balanced meals
  • The truth about a “low-carb” diet
  • Demystifying an “eat this, not that” ideology
  • Finding the sweet spot for a macronutrient distribution

Resources Mentioned:

  • Listen to the first 27 episodes of Holly Perkins Health Podcast HERE
  • See the research on how insulin and glucagon regulate blood sugar HERE
  • Join the waitlist for my Learn To Eat Workshop HERE

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 health care 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.

]]> Tue, 14 May 2024 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast Lately, I've been having so many conversations with women who sometimes feel like they're at the will of their cravings. I know how frustrating it is when you're trying to change your body composition but find yourself overeating and then judging yourself for it. If this sounds familiar, don't worry – I’m here to help! In this episode, I share my tips and tricks to help you understand your hunger, fuel your body, and avoid unnecessary rigid eating. The best part? You don't need to give up your favorite foods to make progress. You just need to make some minor adjustments to see a big difference!

I've spent over 30 years helping people take control of their cravings and feel incredible. And I've found that if you're struggling with willpower around food, it's often a biological cue telling you that you're hungry. By listening to what your body needs, you can choose what you want to eat according to your eating strategy, intentions, philosophies, and beliefs and still achieve your goals. Say goodbye to feeling guilty, ashamed, or hangry and say hello to eating in a way that sustains the body you want while satisfying your appetite!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Why I became interested in hunger and cravings
  • What being hungry actually means for your body
  • How hunger and cravings are linked to survival instincts
  • Understanding intermittent fasting, glucose, and insulin
  • Making smart breakfast choices for all-day energy
  • Macronutrient balanced meals
  • The truth about a “low-carb” diet
  • Demystifying an “eat this, not that” ideology
  • Finding the sweet spot for a macronutrient distribution

Resources Mentioned:

  • Listen to the first 27 episodes of Holly Perkins Health Podcast HERE
  • See the research on how insulin and glucagon regulate blood sugar HERE
  • Join the waitlist for my Learn To Eat Workshop HERE

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 health care 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.

]]> How to Reduce Hunger and Crush Cravings Holly Perkins, BS CSCS 00:42:31 Lately, I've been having so many conversations with women who sometimes feel like they're at the will of their cravings. I know how frustrating it is when you're trying to change your body composition but find yourself overeating and then judging yourself for it. If this sounds familiar, don't worry – I’m here to help! In this episode, I share my tips and tricks to help you understand your hunger, fuel your body, and avoid unnecessary rigid eating. The best part? You don't need to give up your favorite foods to make progress. You just need to make some minor adjustments to see a big difference! I've spent over 30 years helping people take control of their cravings and feel incredible. And I've found that if you're struggling with willpower around food, it's often a biological cue telling you that you're hungry. By listening to what your body needs, you can choose what you want to eat according to your eating strategy, intentions, philosophies, and beliefs and still achieve your goals. Say goodbye to feeling guilty, ashamed, or hangry and say hello to eating in a way that sustains the body you want while satisfying your appetite! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Why I became interested in hunger and cravingsWhat being hungry actually means for your bodyHow hunger and cravings are linked to survival instincts Understanding intermittent fasting, glucose, and insulin Making smart breakfast choices for all-day energy Macronutrient balanced mealsThe truth about a “low-carb” diet Demystifying an “eat this, not that” ideology Finding the sweet spot for a macronutrient distribution Resources Mentioned:Listen to the first 27 episodes of Holly Perkins Health Podcast HERESee the research on how insulin and glucagon regulate blood sugar HEREJoin the waitlist for my Learn To Eat Workshop HEREFollow 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 health care professionals for any such conditions. Lately, I've been having so many conversations with women who sometimes feel like they're at the will of their cravings. I know how frustrating it is when you're trying to change your body composition but find yourself overeating and then judging yourself for it. If this sounds familiar, don't worry – I’m here to help! In this episode, I share my tips and tricks to help you understand your hunger, fuel your body, and avoid unnecessary rigid eating. The best part? You don't need to give up your favorite foods to make progress. You just need to make some minor adjustments to see a big difference! I've spent over 30 years helping people take control of their cravings and feel incredible. And I've found that if you're struggling with willpower around food, it's often a biological cue telling you that you're hungry. By listening to what your body needs, you can choose what you want to eat according to your eating strategy, intentions, philosophies, and beliefs and still achieve your goals. Say goodbye to feeling guilty, ashamed, or hangry and say hello to eating in a way that sustains the body you want while satisfying your appetite! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Why I became interested in hunger and cravingsWhat being hungry actually means for your bodyHow hunger and cravings are linked to survival instincts Understanding intermittent fasting, glucose, and insulin Making smart breakfast choices for all-day energy Macronutrient balanced mealsThe truth about a “low-carb” diet Demystifying an “eat this, not that” ideology Finding the sweet spot for a macronutrient distribution Resources Mentioned:Listen to the first 27 episodes of Holly Perkins Health Podcast HERESee the research on how insulin and glucagon regulate blood sugar HEREJoin the waitlist for my Learn To Eat Workshop HEREFollow 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 health care professionals for any such conditions. false full 28 ffca4fa9-f28b-4128-8c4d-b11435b6c66b Your *Best* Diet Questions, Answered Are you feeling lost in a sea of conflicting advice on nutrition, diet, and weight loss? I completely understand how overwhelming it can be to keep track of everything – from calorie counting to protein intake and figuring out exactly what a calorie deficit is all about. But don't worry, I'm here to help! With over 30 years of experience, I have all the expert advice you need to finally have the clarity you've been searching for about your diet.

In this special "Ask Me Anything" episode, I'm addressing three brilliant questions about nutrition pulled directly from my community. Listen in for the truth about nutrition, diet, and weight loss that has worked for my clients for decades. And the best part? You can get started right now! It's never too late to start taking control of your health and creating the body you need to keep up with the life you love - whether you're in your 30s, your 70s, or beyond.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Does not eating enough actually prevent you from losing weight?
  • Why it’s almost impossible to know the number of calories you’re eating
  • The 10 day rule
  • Macros versus calories for weight loss
  • Macronutrient distribution
  • Understanding your calories
  • Calorie expenditure
  • The amount of protein you should be eating
  • Strategically picking foods based on their predominant macronutrient
  • A formula for finding the ideal calorie range for your goals
  • The role of carbs in your diet


Resources Mentioned:

  • Listen to the first 26 episodes of Holly Perkins Health Podcast HERE
  • Listen to Episode 21: 5 Protein Mistakes You Might Be Making HERE
  • Submit a question by DMing me on Instagram @hollyperkins HERE
  • Join the waitlist for my Learn To Eat Workshop HERE


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 health care 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.

]]> Tue, 7 May 2024 09:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast Are you feeling lost in a sea of conflicting advice on nutrition, diet, and weight loss? I completely understand how overwhelming it can be to keep track of everything – from calorie counting to protein intake and figuring out exactly what a calorie deficit is all about. But don't worry, I'm here to help! With over 30 years of experience, I have all the expert advice you need to finally have the clarity you've been searching for about your diet.

In this special "Ask Me Anything" episode, I'm addressing three brilliant questions about nutrition pulled directly from my community. Listen in for the truth about nutrition, diet, and weight loss that has worked for my clients for decades. And the best part? You can get started right now! It's never too late to start taking control of your health and creating the body you need to keep up with the life you love - whether you're in your 30s, your 70s, or beyond.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Does not eating enough actually prevent you from losing weight?
  • Why it’s almost impossible to know the number of calories you’re eating
  • The 10 day rule
  • Macros versus calories for weight loss
  • Macronutrient distribution
  • Understanding your calories
  • Calorie expenditure
  • The amount of protein you should be eating
  • Strategically picking foods based on their predominant macronutrient
  • A formula for finding the ideal calorie range for your goals
  • The role of carbs in your diet


Resources Mentioned:

  • Listen to the first 26 episodes of Holly Perkins Health Podcast HERE
  • Listen to Episode 21: 5 Protein Mistakes You Might Be Making HERE
  • Submit a question by DMing me on Instagram @hollyperkins HERE
  • Join the waitlist for my Learn To Eat Workshop HERE


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 health care 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.

]]> Your *Best* Diet Questions, Answered Holly Perkins, BS CSCS 00:39:26 Are you feeling lost in a sea of conflicting advice on nutrition, diet, and weight loss? I completely understand how overwhelming it can be to keep track of everything – from calorie counting to protein intake and figuring out exactly what a calorie deficit is all about. But don't worry, I'm here to help! With over 30 years of experience, I have all the expert advice you need to finally have the clarity you've been searching for about your diet. In this special "Ask Me Anything" episode, I'm addressing three brilliant questions about nutrition pulled directly from my community. Listen in for the truth about nutrition, diet, and weight loss that has worked for my clients for decades. And the best part? You can get started right now! It's never too late to start taking control of your health and creating the body you need to keep up with the life you love - whether you're in your 30s, your 70s, or beyond. Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Does not eating enough actually prevent you from losing weight? Why it’s almost impossible to know the number of calories you’re eatingThe 10 day rule Macros versus calories for weight loss Macronutrient distribution Understanding your calories Calorie expenditure The amount of protein you should be eatingStrategically picking foods based on their predominant macronutrientA formula for finding the ideal calorie range for your goalsThe role of carbs in your diet Resources Mentioned:Listen to the first 26 episodes of Holly Perkins Health Podcast HEREListen to Episode 21: 5 Protein Mistakes You Might Be Making HERESubmit a question by DMing me on Instagram @hollyperkins HEREJoin the waitlist for my Learn To Eat Workshop HEREFollow 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 health care professionals for any such conditions. Are you feeling lost in a sea of conflicting advice on nutrition, diet, and weight loss? I completely understand how overwhelming it can be to keep track of everything – from calorie counting to protein intake and figuring out exactly what a calorie deficit is all about. But don't worry, I'm here to help! With over 30 years of experience, I have all the expert advice you need to finally have the clarity you've been searching for about your diet. In this special "Ask Me Anything" episode, I'm addressing three brilliant questions about nutrition pulled directly from my community. Listen in for the truth about nutrition, diet, and weight loss that has worked for my clients for decades. And the best part? You can get started right now! It's never too late to start taking control of your health and creating the body you need to keep up with the life you love - whether you're in your 30s, your 70s, or beyond. Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Does not eating enough actually prevent you from losing weight? Why it’s almost impossible to know the number of calories you’re eatingThe 10 day rule Macros versus calories for weight loss Macronutrient distribution Understanding your calories Calorie expenditure The amount of protein you should be eatingStrategically picking foods based on their predominant macronutrientA formula for finding the ideal calorie range for your goalsThe role of carbs in your diet Resources Mentioned:Listen to the first 26 episodes of Holly Perkins Health Podcast HEREListen to Episode 21: 5 Protein Mistakes You Might Be Making HERESubmit a question by DMing me on Instagram @hollyperkins HEREJoin the waitlist for my Learn To Eat Workshop HEREFollow 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 health care professionals for any such conditions. false full 27 0e8be58a-03a3-40aa-8fa0-894cbaff0b8a What to Know About Exercise And Inflammation This is a replay of Episode 3, all about discussing the challenge of silent systemic inflammation — and I have a PSA for you: Exercise could actually be increasing your risk of chronic health issues. In this episode, you will learn how and when to pay attention to estrogen and inflammation. I illustrate sneaky inflammation symptoms and also provide workout tips to strengthen your body’s ability to manage inflammation.

First, I share my personal experience with toxic mold as it attacked my immune system and triggered inflammation — and it turns out perimenopause was involved, too! I detail the link between an imbalanced workout and systemic inflammation plus three types of assessment to troubleshoot. I share how to track inflammation symptoms plus a common misconception about estrogen’s effect on the body. I believe feeling great on the journey to improved physical resilience is 100% possible, no matter what health issues are thrown your way!

If you are a woman over the age of 35 with unexpected allergies and skin issues, digestive challenges, mood changes, and/or deep fatigue. This episode is for you.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now! Stay strong my friend.

Topics Covered:

  • My experience with toxic mold
  • The link between declining estrogen and inflammation
  • Misconceptions about perimenopause
  • The link between an imbalanced workout and inflammation
  • Three workout tips for combating odd symptoms
  • How to track and connect inflammation symptoms
  • How to gain FREE access to Strength Without Stress

Resources Mentioned:

  • The Journal of Neuroinflammation Perimenopause article
  • Get FREE access to my 14-page nutrition guide HERE

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 health care 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.

]]> Tue, 30 Apr 2024 09:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast This is a replay of Episode 3, all about discussing the challenge of silent systemic inflammation — and I have a PSA for you: Exercise could actually be increasing your risk of chronic health issues. In this episode, you will learn how and when to pay attention to estrogen and inflammation. I illustrate sneaky inflammation symptoms and also provide workout tips to strengthen your body’s ability to manage inflammation.

First, I share my personal experience with toxic mold as it attacked my immune system and triggered inflammation — and it turns out perimenopause was involved, too! I detail the link between an imbalanced workout and systemic inflammation plus three types of assessment to troubleshoot. I share how to track inflammation symptoms plus a common misconception about estrogen’s effect on the body. I believe feeling great on the journey to improved physical resilience is 100% possible, no matter what health issues are thrown your way!

If you are a woman over the age of 35 with unexpected allergies and skin issues, digestive challenges, mood changes, and/or deep fatigue. This episode is for you.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now! Stay strong my friend.

Topics Covered:

  • My experience with toxic mold
  • The link between declining estrogen and inflammation
  • Misconceptions about perimenopause
  • The link between an imbalanced workout and inflammation
  • Three workout tips for combating odd symptoms
  • How to track and connect inflammation symptoms
  • How to gain FREE access to Strength Without Stress

Resources Mentioned:

  • The Journal of Neuroinflammation Perimenopause article
  • Get FREE access to my 14-page nutrition guide HERE

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 health care 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.

]]> What to Know About Exercise And Inflammation BS CSCS, Holly Perkins 00:28:47 This is a replay of Episode 3, all about discussing the challenge of silent systemic inflammation — and I have a PSA for you: Exercise could actually be increasing your risk of chronic health issues. In this episode, you will learn how and when to pay attention to estrogen and inflammation. I illustrate sneaky inflammation symptoms and also provide workout tips to strengthen your body’s ability to manage inflammation.First, I share my personal experience with toxic mold as it attacked my immune system and triggered inflammation — and it turns out perimenopause was involved, too! I detail the link between an imbalanced workout and systemic inflammation plus three types of assessment to troubleshoot. I share how to track inflammation symptoms plus a common misconception about estrogen’s effect on the body. I believe feeling great on the journey to improved physical resilience is 100% possible, no matter what health issues are thrown your way!If you are a woman over the age of 35 with unexpected allergies and skin issues, digestive challenges, mood changes, and/or deep fatigue. This episode is for you.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now! Stay strong my friend. Topics Covered:My experience with toxic moldThe link between declining estrogen and inflammationMisconceptions about perimenopause The link between an imbalanced workout and inflammation Three workout tips for combating odd symptoms How to track and connect inflammation symptoms How to gain FREE access to Strength Without StressResources Mentioned:The Journal of Neuroinflammation Perimenopause article Get FREE access to my 14-page nutrition guide HERE 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 health care professionals for any such conditions. This is a replay of Episode 3, all about discussing the challenge of silent systemic inflammation — and I have a PSA for you: Exercise could actually be increasing your risk of chronic health issues. In this episode, you will learn how and when to pay attention to estrogen and inflammation. I illustrate sneaky inflammation symptoms and also provide workout tips to strengthen your body’s ability to manage inflammation.First, I share my personal experience with toxic mold as it attacked my immune system and triggered inflammation — and it turns out perimenopause was involved, too! I detail the link between an imbalanced workout and systemic inflammation plus three types of assessment to troubleshoot. I share how to track inflammation symptoms plus a common misconception about estrogen’s effect on the body. I believe feeling great on the journey to improved physical resilience is 100% possible, no matter what health issues are thrown your way!If you are a woman over the age of 35 with unexpected allergies and skin issues, digestive challenges, mood changes, and/or deep fatigue. This episode is for you.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now! Stay strong my friend. Topics Covered:My experience with toxic moldThe link between declining estrogen and inflammationMisconceptions about perimenopause The link between an imbalanced workout and inflammation Three workout tips for combating odd symptoms How to track and connect inflammation symptoms How to gain FREE access to Strength Without StressResources Mentioned:The Journal of Neuroinflammation Perimenopause article Get FREE access to my 14-page nutrition guide HERE 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 health care professionals for any such conditions. false full 26 807ad46e-30e3-43c3-80d8-84b820626421 What Happened When I Got a DEXA Scan Have you ever heard of a DEXA scan? It's a pretty incredible tool when it comes to understanding your body composition! With a DEXA scan, you can ditch old methods of measuring "health" like body weight and BMI, and instead get a clear picture of your body's muscle and fat composition. That way, you can make targeted changes to reduce your risk of disease and boost your confidence.

Today, I share my recent (& shocking!) DEXA scan results and explain why you should consider getting one too. I also talk about why it's important to celebrate your body and not beat yourself up if the scan results aren't exactly what you were expecting. If you're struggling with getting your ideal muscle tone and definition, or if you tend to judge yourself harshly when your body isn't where you want it to be, this episode is a must-listen!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Why it’s important to know your body composition
  • My surprising DEXA scan results
  • The truth about body fat percentage and bodyweight
  • Tips for shifting your mindset about body fat percentage
  • How to approach weight loss and body composition in a healthy and sustainable way
  • Reframing body fat as a celebration, rather than negative self-talk
  • Advice for being mindful of your body fat percentage in relation to your habits
  • Balancing freedom and discipline

Resources Mentioned:

  • Listen to the first 24 episodes of Holly Perkins Health Podcast HERE
  • Get on the waitlist for The Body Composition Project HERE
  • See the research on body fat distribution, incident cardiovascular disease, cancer, and all-cause mortality HERE
  • See the research on body fat and risk of all-cause mortality HERE
  • See the research on body composition and mortality in the general population HERE
  • See the research on obesity HERE

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 health care 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.

]]> Tue, 23 Apr 2024 06:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast Have you ever heard of a DEXA scan? It's a pretty incredible tool when it comes to understanding your body composition! With a DEXA scan, you can ditch old methods of measuring "health" like body weight and BMI, and instead get a clear picture of your body's muscle and fat composition. That way, you can make targeted changes to reduce your risk of disease and boost your confidence.

Today, I share my recent (& shocking!) DEXA scan results and explain why you should consider getting one too. I also talk about why it's important to celebrate your body and not beat yourself up if the scan results aren't exactly what you were expecting. If you're struggling with getting your ideal muscle tone and definition, or if you tend to judge yourself harshly when your body isn't where you want it to be, this episode is a must-listen!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Why it’s important to know your body composition
  • My surprising DEXA scan results
  • The truth about body fat percentage and bodyweight
  • Tips for shifting your mindset about body fat percentage
  • How to approach weight loss and body composition in a healthy and sustainable way
  • Reframing body fat as a celebration, rather than negative self-talk
  • Advice for being mindful of your body fat percentage in relation to your habits
  • Balancing freedom and discipline

Resources Mentioned:

  • Listen to the first 24 episodes of Holly Perkins Health Podcast HERE
  • Get on the waitlist for The Body Composition Project HERE
  • See the research on body fat distribution, incident cardiovascular disease, cancer, and all-cause mortality HERE
  • See the research on body fat and risk of all-cause mortality HERE
  • See the research on body composition and mortality in the general population HERE
  • See the research on obesity HERE

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 health care 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.

]]> What Happened When I Got a DEXA Scan BS CSCS, Holly Perkins 00:44:49 Have you ever heard of a DEXA scan? It's a pretty incredible tool when it comes to understanding your body composition! With a DEXA scan, you can ditch old methods of measuring "health" like body weight and BMI, and instead get a clear picture of your body's muscle and fat composition. That way, you can make targeted changes to reduce your risk of disease and boost your confidence. Today, I share my recent (& shocking!) DEXA scan results and explain why you should consider getting one too. I also talk about why it's important to celebrate your body and not beat yourself up if the scan results aren't exactly what you were expecting. If you're struggling with getting your ideal muscle tone and definition, or if you tend to judge yourself harshly when your body isn't where you want it to be, this episode is a must-listen! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Why it’s important to know your body composition My surprising DEXA scan resultsThe truth about body fat percentage and bodyweightTips for shifting your mindset about body fat percentage How to approach weight loss and body composition in a healthy and sustainable wayReframing body fat as a celebration, rather than negative self-talk Advice for being mindful of your body fat percentage in relation to your habits Balancing freedom and discipline Resources Mentioned:Listen to the first 24 episodes of Holly Perkins Health Podcast HEREGet on the waitlist for The Body Composition Project HERE See the research on body fat distribution, incident cardiovascular disease, cancer, and all-cause mortality HERESee the research on body fat and risk of all-cause mortality HERESee the research on body composition and mortality in the general population HERESee the research on obesity HEREFollow 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... Have you ever heard of a DEXA scan? It's a pretty incredible tool when it comes to understanding your body composition! With a DEXA scan, you can ditch old methods of measuring "health" like body weight and BMI, and instead get a clear picture of your body's muscle and fat composition. That way, you can make targeted changes to reduce your risk of disease and boost your confidence. Today, I share my recent (& shocking!) DEXA scan results and explain why you should consider getting one too. I also talk about why it's important to celebrate your body and not beat yourself up if the scan results aren't exactly what you were expecting. If you're struggling with getting your ideal muscle tone and definition, or if you tend to judge yourself harshly when your body isn't where you want it to be, this episode is a must-listen! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Why it’s important to know your body composition My surprising DEXA scan resultsThe truth about body fat percentage and bodyweightTips for shifting your mindset about body fat percentage How to approach weight loss and body composition in a healthy and sustainable wayReframing body fat as a celebration, rather than negative self-talk Advice for being mindful of your body fat percentage in relation to your habits Balancing freedom and discipline Resources Mentioned:Listen to the first 24 episodes of Holly Perkins Health Podcast HEREGet on the waitlist for The Body Composition Project HERE See the research on body fat distribution, incident cardiovascular disease, cancer, and all-cause mortality HERESee the research on body fat and risk of all-cause mortality HERESee the research on body composition and mortality in the general population HERESee the research on obesity HEREFollow 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... false full 25 31485e4f-b8dd-4291-8484-46bf25955359 How to Transform Your Body at 50 Do you find yourself trying to build muscle and lose fat but always get off track before you do? Or do you feel like it’s not even an option for you to live in the body you've always wanted? Well, my friend, you're not alone!

In this episode, my dear friend Jennifer Mead joins me to share the inspiring story of how she achieved the body transformation she always dreamed of just before turning 50. Despite facing setbacks and self-doubt, Jennifer committed to her goals and completely transformed her body in just five months! Her unbelievable transformation improved her mood, energy levels, and confidence – all things that are possible for you too!

Throughout our chat, Jennifer opens up about her challenges, how she overcame them, and her advice for anyone who feels behind in their fitness journey. She shares her top tips for changing your nutrition habits to align with your energy needs, staying consistent with strength training, and shifting your mindset to believe in your capabilities. If you’re in need of a boost of motivation – look no further!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Jennifer’s initial struggle with consistent quitting
  • Keeping yourself motivated and setting intentions
  • How Jennifer shifted her self-sabotaging mindset
  • Practical strategies for changing daily habits
  • Understanding macronutrient distribution
  • Simple diet tips for increasing your energy and muscle mass
  • Why you don’t always need to be at 100% intensity in the gym
  • The reality of cardio vs. strength training
  • How Jennifer overcame the challenges in her journey
  • Jennifer’s significant mental and physical changes
  • Advice for becoming the woman you want to be

Resources Mentioned:

  • Listen to the first 23 episodes of Holly Perkins Health Podcast HERE
  • Listen to How She Did It (Jennifer) HERE

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 health care 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.

]]> Tue, 16 Apr 2024 06:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast Do you find yourself trying to build muscle and lose fat but always get off track before you do? Or do you feel like it’s not even an option for you to live in the body you've always wanted? Well, my friend, you're not alone!

In this episode, my dear friend Jennifer Mead joins me to share the inspiring story of how she achieved the body transformation she always dreamed of just before turning 50. Despite facing setbacks and self-doubt, Jennifer committed to her goals and completely transformed her body in just five months! Her unbelievable transformation improved her mood, energy levels, and confidence – all things that are possible for you too!

Throughout our chat, Jennifer opens up about her challenges, how she overcame them, and her advice for anyone who feels behind in their fitness journey. She shares her top tips for changing your nutrition habits to align with your energy needs, staying consistent with strength training, and shifting your mindset to believe in your capabilities. If you’re in need of a boost of motivation – look no further!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Jennifer’s initial struggle with consistent quitting
  • Keeping yourself motivated and setting intentions
  • How Jennifer shifted her self-sabotaging mindset
  • Practical strategies for changing daily habits
  • Understanding macronutrient distribution
  • Simple diet tips for increasing your energy and muscle mass
  • Why you don’t always need to be at 100% intensity in the gym
  • The reality of cardio vs. strength training
  • How Jennifer overcame the challenges in her journey
  • Jennifer’s significant mental and physical changes
  • Advice for becoming the woman you want to be

Resources Mentioned:

  • Listen to the first 23 episodes of Holly Perkins Health Podcast HERE
  • Listen to How She Did It (Jennifer) HERE

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 health care 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.

]]> How to Transform Your Body at 50 BS CSCS, Holly Perkins 00:48:53 Do you find yourself trying to build muscle and lose fat but always get off track before you do? Or do you feel like it’s not even an option for you to live in the body you've always wanted? Well, my friend, you're not alone! In this episode, my dear friend Jennifer Mead joins me to share the inspiring story of how she achieved the body transformation she always dreamed of just before turning 50. Despite facing setbacks and self-doubt, Jennifer committed to her goals and completely transformed her body in just five months! Her unbelievable transformation improved her mood, energy levels, and confidence – all things that are possible for you too! Throughout our chat, Jennifer opens up about her challenges, how she overcame them, and her advice for anyone who feels behind in their fitness journey. She shares her top tips for changing your nutrition habits to align with your energy needs, staying consistent with strength training, and shifting your mindset to believe in your capabilities. If you’re in need of a boost of motivation – look no further! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Jennifer’s initial struggle with consistent quittingKeeping yourself motivated and setting intentions How Jennifer shifted her self-sabotaging mindset Practical strategies for changing daily habits Understanding macronutrient distribution Simple diet tips for increasing your energy and muscle massWhy you don’t always need to be at 100% intensity in the gym The reality of cardio vs. strength training How Jennifer overcame the challenges in her journey Jennifer’s significant mental and physical changes Advice for becoming the woman you want to be Resources Mentioned:Listen to the first 23 episodes of Holly Perkins Health Podcast HEREListen to How She Did It (Jennifer) HEREFollow 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 health care professionals for any such conditions. Do you find yourself trying to build muscle and lose fat but always get off track before you do? Or do you feel like it’s not even an option for you to live in the body you've always wanted? Well, my friend, you're not alone! In this episode, my dear friend Jennifer Mead joins me to share the inspiring story of how she achieved the body transformation she always dreamed of just before turning 50. Despite facing setbacks and self-doubt, Jennifer committed to her goals and completely transformed her body in just five months! Her unbelievable transformation improved her mood, energy levels, and confidence – all things that are possible for you too! Throughout our chat, Jennifer opens up about her challenges, how she overcame them, and her advice for anyone who feels behind in their fitness journey. She shares her top tips for changing your nutrition habits to align with your energy needs, staying consistent with strength training, and shifting your mindset to believe in your capabilities. If you’re in need of a boost of motivation – look no further! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Jennifer’s initial struggle with consistent quittingKeeping yourself motivated and setting intentions How Jennifer shifted her self-sabotaging mindset Practical strategies for changing daily habits Understanding macronutrient distribution Simple diet tips for increasing your energy and muscle massWhy you don’t always need to be at 100% intensity in the gym The reality of cardio vs. strength training How Jennifer overcame the challenges in her journey Jennifer’s significant mental and physical changes Advice for becoming the woman you want to be Resources Mentioned:Listen to the first 23 episodes of Holly Perkins Health Podcast HEREListen to How She Did It (Jennifer) HEREFollow 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 health care professionals for any such conditions. false full 24 005314f6-46f5-4af3-ad00-b69daabd0aa0 Discover 4 Ways You Can Easily Improve Your Health With Proven Strategies Did you try yet ANOTHER workout or diet and you're still not seeing your desired results? Don't worry, you're not alone! For over 30 years, women just like you have been coming to me to achieve their fitness goals and live in the body they've always wanted. So, in this episode, I share 4 tried and tested ways to improve your health that have worked wonders for women in their midlife. These tips are research-backed, easy to follow, and will benefit every woman!

Today, I highlight the most common mistakes women make when working out, a straightforward diet approach that takes the guesswork out of meal planning, and expert advice for improving your body composition. Trust me – if you follow these tips consistently, you'll start feeling better and healthier today!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Understanding when and what to eat throughout the day
  • Why you need to stick to a strength training plan
  • The importance of consistency
  • How to eat a strategic combination of each macronutrient
  • Tips for improving your body composition
  • The quality of weight loss drugs and supplements

Resources Mentioned:

  • Listen to the first 22 episodes of Holly Perkins Health Podcast HERE
  • Check out The Nutrition Project HERE
  • Listen to Episode 21: 5 Protein Mistakes You Might Be Making HERE
  • See the research on the effects of strength training on health HERE
  • See the research on hypoglycemia HERE

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 health care 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.

]]> Tue, 9 Apr 2024 06:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast Did you try yet ANOTHER workout or diet and you're still not seeing your desired results? Don't worry, you're not alone! For over 30 years, women just like you have been coming to me to achieve their fitness goals and live in the body they've always wanted. So, in this episode, I share 4 tried and tested ways to improve your health that have worked wonders for women in their midlife. These tips are research-backed, easy to follow, and will benefit every woman!

Today, I highlight the most common mistakes women make when working out, a straightforward diet approach that takes the guesswork out of meal planning, and expert advice for improving your body composition. Trust me – if you follow these tips consistently, you'll start feeling better and healthier today!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Understanding when and what to eat throughout the day
  • Why you need to stick to a strength training plan
  • The importance of consistency
  • How to eat a strategic combination of each macronutrient
  • Tips for improving your body composition
  • The quality of weight loss drugs and supplements

Resources Mentioned:

  • Listen to the first 22 episodes of Holly Perkins Health Podcast HERE
  • Check out The Nutrition Project HERE
  • Listen to Episode 21: 5 Protein Mistakes You Might Be Making HERE
  • See the research on the effects of strength training on health HERE
  • See the research on hypoglycemia HERE

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 health care 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.

]]> Discover 4 Ways You Can Easily Improve Your Health With Proven Strategies BS CSCS, Holly Perkins 00:33:43 Did you try yet ANOTHER workout or diet and you're still not seeing your desired results? Don't worry, you're not alone! For over 30 years, women just like you have been coming to me to achieve their fitness goals and live in the body they've always wanted. So, in this episode, I share 4 tried and tested ways to improve your health that have worked wonders for women in their midlife. These tips are research-backed, easy to follow, and will benefit every woman! Today, I highlight the most common mistakes women make when working out, a straightforward diet approach that takes the guesswork out of meal planning, and expert advice for improving your body composition. Trust me – if you follow these tips consistently, you'll start feeling better and healthier today! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Understanding when and what to eat throughout the day Why you need to stick to a strength training planThe importance of consistency How to eat a strategic combination of each macronutrientTips for improving your body composition The quality of weight loss drugs and supplements Resources Mentioned:Listen to the first 22 episodes of Holly Perkins Health Podcast HERECheck out The Nutrition Project HERE Listen to Episode 21: 5 Protein Mistakes You Might Be Making HERESee the research on the effects of strength training on health HERESee the research on hypoglycemia HEREFollow 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 health care professionals for any such conditions. Did you try yet ANOTHER workout or diet and you're still not seeing your desired results? Don't worry, you're not alone! For over 30 years, women just like you have been coming to me to achieve their fitness goals and live in the body they've always wanted. So, in this episode, I share 4 tried and tested ways to improve your health that have worked wonders for women in their midlife. These tips are research-backed, easy to follow, and will benefit every woman! Today, I highlight the most common mistakes women make when working out, a straightforward diet approach that takes the guesswork out of meal planning, and expert advice for improving your body composition. Trust me – if you follow these tips consistently, you'll start feeling better and healthier today! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Understanding when and what to eat throughout the day Why you need to stick to a strength training planThe importance of consistency How to eat a strategic combination of each macronutrientTips for improving your body composition The quality of weight loss drugs and supplements Resources Mentioned:Listen to the first 22 episodes of Holly Perkins Health Podcast HERECheck out The Nutrition Project HERE Listen to Episode 21: 5 Protein Mistakes You Might Be Making HERESee the research on the effects of strength training on health HERESee the research on hypoglycemia HEREFollow 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 health care professionals for any such conditions. false full 23 8cbcdb27-ad59-4388-a0cd-052f3b5ef7c1 Powerful Things I'm Doing to Survive Menopause Menopause affects every woman differently, and the sooner you understand its unique impact on you, the better you can prepare for it! For some women, it may feel like a sudden earthquake, and for others, it could be a gradual build. BUT it never has to be a life sentence! Consider today's episode your guide to surviving menopause as I share with you the powerful things I'm doing to survive (and thrive!) through my journey.

Keep in mind that the transition into menopause can start as early as your mid-30s, so it's better to get ahead of the symptoms before they start to disrupt your routine. Today, I cover everything from changing your mindset about menopause to tips on nutrition and tailoring your workout to the symptoms of menopause. So, if you're struggling with hot flashes, mood swings, brain fog, or energy issues, this episode is for you!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!


Topics Covered:

  • My transition into menopause
  • Reframing your mindset around menopause
  • Tips for changing your habits
  • Why you need to show yourself kindness
  • Tailoring your fitness to menopause
  • How to find the right intensity in your workouts
  • The importance of reducing alcohol intake
  • Taking bioidentical hormone replacement therapy


Resources Mentioned:

  • Listen to the first 21 episodes of Holly Perkins Health Podcast HERE
  • Check out Lift to Get Lean HERE
  • See the research on weight gain in women at midlife HERE
  • See the research on alcohol, DNA methylation, and cancer HERE
  • See the research on the impact of estrogens and their receptors on immunity and inflammation during infection HERE
  • See the research on weight, shape, and body composition changes at menopause HERE


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 health care 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.

]]> Tue, 2 Apr 2024 06:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast Menopause affects every woman differently, and the sooner you understand its unique impact on you, the better you can prepare for it! For some women, it may feel like a sudden earthquake, and for others, it could be a gradual build. BUT it never has to be a life sentence! Consider today's episode your guide to surviving menopause as I share with you the powerful things I'm doing to survive (and thrive!) through my journey.

Keep in mind that the transition into menopause can start as early as your mid-30s, so it's better to get ahead of the symptoms before they start to disrupt your routine. Today, I cover everything from changing your mindset about menopause to tips on nutrition and tailoring your workout to the symptoms of menopause. So, if you're struggling with hot flashes, mood swings, brain fog, or energy issues, this episode is for you!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!


Topics Covered:

  • My transition into menopause
  • Reframing your mindset around menopause
  • Tips for changing your habits
  • Why you need to show yourself kindness
  • Tailoring your fitness to menopause
  • How to find the right intensity in your workouts
  • The importance of reducing alcohol intake
  • Taking bioidentical hormone replacement therapy


Resources Mentioned:

  • Listen to the first 21 episodes of Holly Perkins Health Podcast HERE
  • Check out Lift to Get Lean HERE
  • See the research on weight gain in women at midlife HERE
  • See the research on alcohol, DNA methylation, and cancer HERE
  • See the research on the impact of estrogens and their receptors on immunity and inflammation during infection HERE
  • See the research on weight, shape, and body composition changes at menopause HERE


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 health care 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.

]]> Powerful Things I'm Doing to Survive Menopause BS CSCS, Holly Perkins 00:37:54 Menopause affects every woman differently, and the sooner you understand its unique impact on you, the better you can prepare for it! For some women, it may feel like a sudden earthquake, and for others, it could be a gradual build. BUT it never has to be a life sentence! Consider today's episode your guide to surviving menopause as I share with you the powerful things I'm doing to survive (and thrive!) through my journey. Keep in mind that the transition into menopause can start as early as your mid-30s, so it's better to get ahead of the symptoms before they start to disrupt your routine. Today, I cover everything from changing your mindset about menopause to tips on nutrition and tailoring your workout to the symptoms of menopause. So, if you're struggling with hot flashes, mood swings, brain fog, or energy issues, this episode is for you! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:My transition into menopause Reframing your mindset around menopause Tips for changing your habits Why you need to show yourself kindness Tailoring your fitness to menopause How to find the right intensity in your workoutsThe importance of reducing alcohol intake Taking bioidentical hormone replacement therapyResources Mentioned:Listen to the first 21 episodes of Holly Perkins Health Podcast HERECheck out Lift to Get Lean HERE See the research on weight gain in women at midlife HERESee the research on alcohol, DNA methylation, and cancer HERE See the research on the impact of estrogens and their receptors on immunity and inflammation during infection HERE See the research on weight, shape, and body composition changes at menopause HEREFollow 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... Menopause affects every woman differently, and the sooner you understand its unique impact on you, the better you can prepare for it! For some women, it may feel like a sudden earthquake, and for others, it could be a gradual build. BUT it never has to be a life sentence! Consider today's episode your guide to surviving menopause as I share with you the powerful things I'm doing to survive (and thrive!) through my journey. Keep in mind that the transition into menopause can start as early as your mid-30s, so it's better to get ahead of the symptoms before they start to disrupt your routine. Today, I cover everything from changing your mindset about menopause to tips on nutrition and tailoring your workout to the symptoms of menopause. So, if you're struggling with hot flashes, mood swings, brain fog, or energy issues, this episode is for you! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:My transition into menopause Reframing your mindset around menopause Tips for changing your habits Why you need to show yourself kindness Tailoring your fitness to menopause How to find the right intensity in your workoutsThe importance of reducing alcohol intake Taking bioidentical hormone replacement therapyResources Mentioned:Listen to the first 21 episodes of Holly Perkins Health Podcast HERECheck out Lift to Get Lean HERE See the research on weight gain in women at midlife HERESee the research on alcohol, DNA methylation, and cancer HERE See the research on the impact of estrogens and their receptors on immunity and inflammation during infection HERE See the research on weight, shape, and body composition changes at menopause HEREFollow 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... false full 22 3f7524dc-beef-4e3a-ac89-c51fc8495d7b 5 Protein Mistakes You Might Be Making You probably already know that protein is essential for building muscle, staying healthy, and aging gracefully. But with so much information out there from social media and fitness influencers, knowing how much protein you actually need to see results can be super confusing! In this episode, I'm diving into the top five mistakes that you might be making when it comes to your protein intake based on what I've seen with my clients.

Finding the right amount of protein that works best for you can feel tricky, but don't worry! I won't throw fancy studies or complicated formulas at you. Instead, I share practical tips and simple calculations you can start using TODAY to feel your best. I cover the most common pitfalls, like not eating enough protein (which can lead to an energy slump), to overdoing it and potentially packing on unwanted pounds. Whether you're new to the protein game or a seasoned pro, I guarantee you'll learn something new today!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!


Topics Covered:

  • 50-25-25 macronutrient distribution
  • Eating too little protein
  • Eating too much protein
  • Simple calculations to understand your protein target
  • Spacing out protein between meals
  • Blood sugar regulation
  • Protein intake in relation to your goals
  • How much protein do you actually need?


Resources Mentioned:

  • Listen to the first 20 episodes of Holly Perkins Health Podcast HERE
  • Apply for The Body Composition Project HERE
  • See the research on ISSN exercise & sports nutrition HERE
  • See the research on protein and exercise HERE
  • See the research on dietary protein and muscle mass HERE
  • See the research on dietary reference intakes for energy HERE
  • See the research on women and protein HERE


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 health care 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.

]]> Tue, 26 Mar 2024 06:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast You probably already know that protein is essential for building muscle, staying healthy, and aging gracefully. But with so much information out there from social media and fitness influencers, knowing how much protein you actually need to see results can be super confusing! In this episode, I'm diving into the top five mistakes that you might be making when it comes to your protein intake based on what I've seen with my clients.

Finding the right amount of protein that works best for you can feel tricky, but don't worry! I won't throw fancy studies or complicated formulas at you. Instead, I share practical tips and simple calculations you can start using TODAY to feel your best. I cover the most common pitfalls, like not eating enough protein (which can lead to an energy slump), to overdoing it and potentially packing on unwanted pounds. Whether you're new to the protein game or a seasoned pro, I guarantee you'll learn something new today!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!


Topics Covered:

  • 50-25-25 macronutrient distribution
  • Eating too little protein
  • Eating too much protein
  • Simple calculations to understand your protein target
  • Spacing out protein between meals
  • Blood sugar regulation
  • Protein intake in relation to your goals
  • How much protein do you actually need?


Resources Mentioned:

  • Listen to the first 20 episodes of Holly Perkins Health Podcast HERE
  • Apply for The Body Composition Project HERE
  • See the research on ISSN exercise & sports nutrition HERE
  • See the research on protein and exercise HERE
  • See the research on dietary protein and muscle mass HERE
  • See the research on dietary reference intakes for energy HERE
  • See the research on women and protein HERE


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 health care 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.

]]> 5 Protein Mistakes You Might Be Making BS CSCS, Holly Perkins 00:30:36 You probably already know that protein is essential for building muscle, staying healthy, and aging gracefully. But with so much information out there from social media and fitness influencers, knowing how much protein you actually need to see results can be super confusing!  In this episode, I'm diving into the top five mistakes that you might be making when it comes to your protein intake based on what I've seen with my clients. Finding the right amount of protein that works best for you can feel tricky, but don't worry! I won't throw fancy studies or complicated formulas at you. Instead, I share practical tips and simple calculations you can start using TODAY to feel your best. I cover the most common pitfalls, like not eating enough protein (which can lead to an energy slump), to overdoing it and potentially packing on unwanted pounds. Whether you're new to the protein game or a seasoned pro, I guarantee you'll learn something new today! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:50-25-25 macronutrient distributionEating too little protein Eating too much protein Simple calculations to understand your protein targetSpacing out protein between mealsBlood sugar regulation Protein intake in relation to your goals How much protein do you actually need? Resources Mentioned:Listen to the first 20 episodes of Holly Perkins Health Podcast HEREApply for The Body Composition Project HERE See the research on ISSN exercise & sports nutrition HERESee the research on protein and exercise HERESee the research on dietary protein and muscle mass HERE See the research on dietary reference intakes for energy HERESee the research on women and protein HEREFollow 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... You probably already know that protein is essential for building muscle, staying healthy, and aging gracefully. But with so much information out there from social media and fitness influencers, knowing how much protein you actually need to see results can be super confusing!  In this episode, I'm diving into the top five mistakes that you might be making when it comes to your protein intake based on what I've seen with my clients. Finding the right amount of protein that works best for you can feel tricky, but don't worry! I won't throw fancy studies or complicated formulas at you. Instead, I share practical tips and simple calculations you can start using TODAY to feel your best. I cover the most common pitfalls, like not eating enough protein (which can lead to an energy slump), to overdoing it and potentially packing on unwanted pounds. Whether you're new to the protein game or a seasoned pro, I guarantee you'll learn something new today! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:50-25-25 macronutrient distributionEating too little protein Eating too much protein Simple calculations to understand your protein targetSpacing out protein between mealsBlood sugar regulation Protein intake in relation to your goals How much protein do you actually need? Resources Mentioned:Listen to the first 20 episodes of Holly Perkins Health Podcast HEREApply for The Body Composition Project HERE See the research on ISSN exercise & sports nutrition HERESee the research on protein and exercise HERESee the research on dietary protein and muscle mass HERE See the research on dietary reference intakes for energy HERESee the research on women and protein HEREFollow 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... false full 21 c2481702-ca49-40e5-a018-b3b5dcb74f79 Secret Weapon Strength Exercises In my many years of experience, I've learned a few extra special exercises that are particularly powerful for women. I like to call them my secret weapon strength exercises because they are super effective for building up your strength, function, and overall conditioning. So, if you feel like you're constantly working out but not seeing the results you want, this episode is for you!

Today, I highlight my top three secret weapon strength exercises! I explain their research-backed benefits, share my expert advice for avoiding common mistakes when practicing, and teach you step-by-step how to perform and master them. Now, I'll be honest—mastering these exercises takes time and dedication. But trust me, it's so worth it! The sooner you start learning, the stronger you'll be in the long run!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Understanding that strength training takes time
  • Demystifying deadlifts
  • How to start practicing your deadlifts
  • Why you need to do the hardest exercises
  • The beauty of the Bulgarian split squat
  • Tips for avoiding the common Bulgarian mistakes
  • My love for walking lunges

Resources Mentioned:

  • Listen to the first 19 episodes of Holly Perkins Health Podcast HERE
  • Apply for The Body Composition Project HERE
  • Check out my Women's Strength Nation YouTube channel HERE
  • See the proper squat technique HERE
  • See the research on the effect of the compound physical activity therapy on muscular strength HERE
  • See the research on the relationship of feeling states after exercise HERE
  • See the research on efficacy of heavy-resistance training for active women over sixty HERE
  • See the research on the effects of strength training on health HERE

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 health care 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.

]]> Tue, 19 Mar 2024 06:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast In my many years of experience, I've learned a few extra special exercises that are particularly powerful for women. I like to call them my secret weapon strength exercises because they are super effective for building up your strength, function, and overall conditioning. So, if you feel like you're constantly working out but not seeing the results you want, this episode is for you!

Today, I highlight my top three secret weapon strength exercises! I explain their research-backed benefits, share my expert advice for avoiding common mistakes when practicing, and teach you step-by-step how to perform and master them. Now, I'll be honest—mastering these exercises takes time and dedication. But trust me, it's so worth it! The sooner you start learning, the stronger you'll be in the long run!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

  • Understanding that strength training takes time
  • Demystifying deadlifts
  • How to start practicing your deadlifts
  • Why you need to do the hardest exercises
  • The beauty of the Bulgarian split squat
  • Tips for avoiding the common Bulgarian mistakes
  • My love for walking lunges

Resources Mentioned:

  • Listen to the first 19 episodes of Holly Perkins Health Podcast HERE
  • Apply for The Body Composition Project HERE
  • Check out my Women's Strength Nation YouTube channel HERE
  • See the proper squat technique HERE
  • See the research on the effect of the compound physical activity therapy on muscular strength HERE
  • See the research on the relationship of feeling states after exercise HERE
  • See the research on efficacy of heavy-resistance training for active women over sixty HERE
  • See the research on the effects of strength training on health HERE

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 health care 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.

]]> Secret Weapon Strength Exercises Holly Perkins, BS CSCS 00:41:27 In my many years of experience, I've learned a few extra special exercises that are particularly powerful for women. I like to call them my secret weapon strength exercises because they are super effective for building up your strength, function, and overall conditioning. So, if you feel like you're constantly working out but not seeing the results you want, this episode is for you! Today, I highlight my top three secret weapon strength exercises! I explain their research-backed benefits, share my expert advice for avoiding common mistakes when practicing, and teach you step-by-step how to perform and master them. Now, I'll be honest—mastering these exercises takes time and dedication. But trust me, it's so worth it! The sooner you start learning, the stronger you'll be in the long run!Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Understanding that strength training takes timeDemystifying deadliftsHow to start practicing your deadlifts Why you need to do the hardest exercises The beauty of the Bulgarian split squat Tips for avoiding the common Bulgarian mistakes My love for walking lunges Resources Mentioned:Listen to the first 19 episodes of Holly Perkins Health Podcast HEREApply for The Body Composition Project HERE Check out my Women's Strength Nation YouTube channel HERESee the proper squat technique HERESee the research on the effect of the compound physical activity therapy on muscular strength HERESee the research on the relationship of feeling states after exercise HERESee the research on efficacy of heavy-resistance training for active women over sixty HERESee the research on the effects of strength training on health HEREFollow 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... In my many years of experience, I've learned a few extra special exercises that are particularly powerful for women. I like to call them my secret weapon strength exercises because they are super effective for building up your strength, function, and overall conditioning. So, if you feel like you're constantly working out but not seeing the results you want, this episode is for you! Today, I highlight my top three secret weapon strength exercises! I explain their research-backed benefits, share my expert advice for avoiding common mistakes when practicing, and teach you step-by-step how to perform and master them. Now, I'll be honest—mastering these exercises takes time and dedication. But trust me, it's so worth it! The sooner you start learning, the stronger you'll be in the long run!Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Understanding that strength training takes timeDemystifying deadliftsHow to start practicing your deadlifts Why you need to do the hardest exercises The beauty of the Bulgarian split squat Tips for avoiding the common Bulgarian mistakes My love for walking lunges Resources Mentioned:Listen to the first 19 episodes of Holly Perkins Health Podcast HEREApply for The Body Composition Project HERE Check out my Women's Strength Nation YouTube channel HERESee the proper squat technique HERESee the research on the effect of the compound physical activity therapy on muscular strength HERESee the research on the relationship of feeling states after exercise HERESee the research on efficacy of heavy-resistance training for active women over sixty HERESee the research on the effects of strength training on health HEREFollow 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... false full 20 3d1e720f-15b3-4b77-88c9-97da14371e5a The Over 45 Guide To Sets and Reps for Strength One of the most common questions I get is – how many sets per exercise should I do, and how many reps per set? While I wish there was a more straightforward answer, it's just not that simple! Luckily, I've done all of the research for you and have years of experience to prove it works. In this episode, I reveal the best number of sets to gain muscle over 45, my favorite rep scheme to get better results, the number of sets you should aim for in your workout, and so much more!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!


Topics Covered:

  • Specificity in training
  • Muscular strength vs. endurance
  • Myofibrillar and sarcoplasmic hypertrophy
  • A “hard” weight load
  • The ideal amount of reps for women
  • Progressive overload
  • A prep set
  • My 15-12-10-10 approach
  • Adjusting to the demand of an exercise


Resources Mentioned:

  • Listen to the first 18 episodes of Holly Perkins Health Podcast HERE
  • Apply for The Body Composition Project HERE
  • Research on fundamentals of resistance training HERE
  • Research on optimum repetitions for the development of strength HERE
  • Research on specificity of repetition maximum training zones HERE
  • Research on periodized strength training HERE
  • Research on the influence of resistance training volume and periodization HERE
  • Research on sarcoplasmic hypertrophy in skeletal muscle HERE
  • Research on effects of estrogen on musculoskeletal performance HERE


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 health care 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.

]]> Tue, 12 Mar 2024 06:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast One of the most common questions I get is – how many sets per exercise should I do, and how many reps per set? While I wish there was a more straightforward answer, it's just not that simple! Luckily, I've done all of the research for you and have years of experience to prove it works. In this episode, I reveal the best number of sets to gain muscle over 45, my favorite rep scheme to get better results, the number of sets you should aim for in your workout, and so much more!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!


Topics Covered:

  • Specificity in training
  • Muscular strength vs. endurance
  • Myofibrillar and sarcoplasmic hypertrophy
  • A “hard” weight load
  • The ideal amount of reps for women
  • Progressive overload
  • A prep set
  • My 15-12-10-10 approach
  • Adjusting to the demand of an exercise


Resources Mentioned:

  • Listen to the first 18 episodes of Holly Perkins Health Podcast HERE
  • Apply for The Body Composition Project HERE
  • Research on fundamentals of resistance training HERE
  • Research on optimum repetitions for the development of strength HERE
  • Research on specificity of repetition maximum training zones HERE
  • Research on periodized strength training HERE
  • Research on the influence of resistance training volume and periodization HERE
  • Research on sarcoplasmic hypertrophy in skeletal muscle HERE
  • Research on effects of estrogen on musculoskeletal performance HERE


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 health care 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.

]]> The Over 45 Guide To Sets and Reps for Strength BS CSCS, Holly Perkins 00:41:04 One of the most common questions I get is – how many sets per exercise should I do, and how many reps per set? While I wish there was a more straightforward answer, it's just not that simple! Luckily, I've done all of the research for you and have years of experience to prove it works. In this episode, I reveal the best number of sets to gain muscle over 45, my favorite rep scheme to get better results, the number of sets you should aim for in your workout, and so much more!Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:Specificity in training Muscular strength vs. endurance Myofibrillar and sarcoplasmic hypertrophy A “hard” weight load The ideal amount of reps for womenProgressive overloadA prep set My 15-12-10-10 approachAdjusting to the demand of an exercise Resources Mentioned:Listen to the first 18 episodes of Holly Perkins Health Podcast HEREApply for The Body Composition Project HERE Research on fundamentals of resistance training HERE Research on optimum repetitions for the development of strength HEREResearch on specificity of repetition maximum training zones HERE Research on periodized strength training HEREResearch on the influence of resistance training volume and periodization HEREResearch on sarcoplasmic hypertrophy in skeletal muscle HEREResearch on effects of estrogen on musculoskeletal performance HEREFollow Me: Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: One of the most common questions I get is – how many sets per exercise should I do, and how many reps per set? While I wish there was a more straightforward answer, it's just not that simple! Luckily, I've done all of the research for you and have years of experience to prove it works. In this episode, I reveal the best number of sets to gain muscle over 45, my favorite rep scheme to get better results, the number of sets you should aim for in your workout, and so much more!Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:Specificity in training Muscular strength vs. endurance Myofibrillar and sarcoplasmic hypertrophy A “hard” weight load The ideal amount of reps for womenProgressive overloadA prep set My 15-12-10-10 approachAdjusting to the demand of an exercise Resources Mentioned:Listen to the first 18 episodes of Holly Perkins Health Podcast HEREApply for The Body Composition Project HERE Research on fundamentals of resistance training HERE Research on optimum repetitions for the development of strength HEREResearch on specificity of repetition maximum training zones HERE Research on periodized strength training HEREResearch on the influence of resistance training volume and periodization HEREResearch on sarcoplasmic hypertrophy in skeletal muscle HEREResearch on effects of estrogen on musculoskeletal performance HEREFollow Me: Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: false full 19 66e8fa91-e4d6-48e2-a514-43f254cb703b 7 Highly Effective Habits of Fit People If you're constantly feeling sluggish, hungry, and weaker than you would like to be, this episode is for you! Today, I share 7 highly effective habits that have transformed my clients into super fit, resilient, and vibrant individuals in their midlife and way beyond. With over 30 years of coaching experience and having faced my own health challenges, I know exactly what it takes to create a body that has you looking and feeling your best.

I cover the importance of starting your day with a nutritious breakfast, prioritizing strength training, and believing in your capabilities. Believe me – these habits are the building blocks you need to take charge of your health and live life to the fullest!

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • Why you need to eat breakfast
  • Prioritizing strength training
  • Tips for strategically balancing your diet
  • How to eat regularly throughout the day
  • Fueling up before a workout
  • Believing in your body’s capabilities
  • The benefits of building muscle

Resources Mentioned:

  • Listen to the first 17 episodes of Holly Perkins Health Podcast HERE
  • Join the waitlist for The Body Composition Project HERE
  • Check out The 7 Habits of Highly Effective People by Stephen R. Covey HERE
  • See the research on building your muscles and reducing your diabetes risk HERE
  • Research has shown that greater muscle mass is a consistent predictor of better bone health in older women.

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 health care 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.

]]> Tue, 5 Mar 2024 06:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast If you're constantly feeling sluggish, hungry, and weaker than you would like to be, this episode is for you! Today, I share 7 highly effective habits that have transformed my clients into super fit, resilient, and vibrant individuals in their midlife and way beyond. With over 30 years of coaching experience and having faced my own health challenges, I know exactly what it takes to create a body that has you looking and feeling your best.

I cover the importance of starting your day with a nutritious breakfast, prioritizing strength training, and believing in your capabilities. Believe me – these habits are the building blocks you need to take charge of your health and live life to the fullest!

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • Why you need to eat breakfast
  • Prioritizing strength training
  • Tips for strategically balancing your diet
  • How to eat regularly throughout the day
  • Fueling up before a workout
  • Believing in your body’s capabilities
  • The benefits of building muscle

Resources Mentioned:

  • Listen to the first 17 episodes of Holly Perkins Health Podcast HERE
  • Join the waitlist for The Body Composition Project HERE
  • Check out The 7 Habits of Highly Effective People by Stephen R. Covey HERE
  • See the research on building your muscles and reducing your diabetes risk HERE
  • Research has shown that greater muscle mass is a consistent predictor of better bone health in older women.

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 health care 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.

]]> 7 Highly Effective Habits of Fit People Holly Perkins, BS CSCS 00:16:49 If you're constantly feeling sluggish, hungry, and weaker than you would like to be, this episode is for you! Today, I share 7 highly effective habits that have transformed my clients into super fit, resilient, and vibrant individuals in their midlife and way beyond. With over 30 years of coaching experience and having faced my own health challenges, I know exactly what it takes to create a body that has you looking and feeling your best.I cover the importance of starting your day with a nutritious breakfast, prioritizing strength training, and believing in your capabilities. Believe me – these habits are the building blocks you need to take charge of your health and live life to the fullest! The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:Why you need to eat breakfast Prioritizing strength trainingTips for strategically balancing your diet How to eat regularly throughout the dayFueling up before a workout Believing in your body’s capabilities The benefits of building muscle Resources Mentioned:Listen to the first 17 episodes of Holly Perkins Health Podcast HEREJoin the waitlist for The Body Composition Project HERE Check out The 7 Habits of Highly Effective People by Stephen R. Covey HERESee the research on building your muscles and reducing your diabetes risk HEREResearch has shown that greater muscle mass is a consistent predictor of better bone health in older women. 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... If you're constantly feeling sluggish, hungry, and weaker than you would like to be, this episode is for you! Today, I share 7 highly effective habits that have transformed my clients into super fit, resilient, and vibrant individuals in their midlife and way beyond. With over 30 years of coaching experience and having faced my own health challenges, I know exactly what it takes to create a body that has you looking and feeling your best.I cover the importance of starting your day with a nutritious breakfast, prioritizing strength training, and believing in your capabilities. Believe me – these habits are the building blocks you need to take charge of your health and live life to the fullest! The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:Why you need to eat breakfast Prioritizing strength trainingTips for strategically balancing your diet How to eat regularly throughout the dayFueling up before a workout Believing in your body’s capabilities The benefits of building muscle Resources Mentioned:Listen to the first 17 episodes of Holly Perkins Health Podcast HEREJoin the waitlist for The Body Composition Project HERE Check out The 7 Habits of Highly Effective People by Stephen R. Covey HERESee the research on building your muscles and reducing your diabetes risk HEREResearch has shown that greater muscle mass is a consistent predictor of better bone health in older women. 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... false full 18 23952e3b-851d-47c4-b4a4-e253a951cbee What You Don't Know About Inflammation Did you know that inflammation can cause a variety of symptoms, from fatigue to digestive problems to disease, without you even realizing it? It's true! So, if you're in that fabulous age range of 35 to 55, or beyond, listen in so you can get ahead of inflammation before it’s too late.

Today, I talk about chronic inflammation and how it can silently impact your health as you age. I share my expert tips along with tons of research to help you identify inflammation, adjust your diet, and modify your exercise routine to win the battle against systemic inflammation.

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.


Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!


If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!


Topics Covered:

  • Types of inflammation
  • Elevated silent inflammation
  • How inflammation links to estrogen
  • Common symptoms
  • Habits to manage and heal inflammation
  • Anti-inflammatory diet tips
  • Altering your workout routine


Resources Mentioned:



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 health care 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.

]]> Tue, 27 Feb 2024 06:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast Did you know that inflammation can cause a variety of symptoms, from fatigue to digestive problems to disease, without you even realizing it? It's true! So, if you're in that fabulous age range of 35 to 55, or beyond, listen in so you can get ahead of inflammation before it’s too late.

Today, I talk about chronic inflammation and how it can silently impact your health as you age. I share my expert tips along with tons of research to help you identify inflammation, adjust your diet, and modify your exercise routine to win the battle against systemic inflammation.

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.


Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!


If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!


Topics Covered:

  • Types of inflammation
  • Elevated silent inflammation
  • How inflammation links to estrogen
  • Common symptoms
  • Habits to manage and heal inflammation
  • Anti-inflammatory diet tips
  • Altering your workout routine


Resources Mentioned:



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 health care 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.

]]> What You Don't Know About Inflammation Holly Perkins, BS CSCS 00:34:53 Did you know that inflammation can cause a variety of symptoms, from fatigue to digestive problems to disease, without you even realizing it? It's true! So, if you're in that fabulous age range of 35 to 55, or beyond, listen in so you can get ahead of inflammation before it’s too late. Today, I talk about chronic inflammation and how it can silently impact your health as you age. I share my expert tips along with tons of research to help you identify inflammation, adjust your diet, and modify your exercise routine to win the battle against systemic inflammation. The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:Types of inflammation Elevated silent inflammationHow inflammation links to estrogen Common symptoms Habits to manage and heal inflammation Anti-inflammatory diet tipsAltering your workout routine Resources Mentioned:Listen to the first 16 episodes of Holly Perkins Health Podcast HEREJoin the waitlist for The Body Composition Project HERE Episode 1: *This* Is Actually The Fountain of YouthEpisode 3: When Your Workout Isn't WorkingEpisode 6: How to Strength Train Right (Women 40+) Research on tests for inflammation HERENIEHS research on inflammation HEREResearch on environmental insults HEREResearch on the anti-inflammatory effect of exercise HEREResearch on the perimenopause phase in... Did you know that inflammation can cause a variety of symptoms, from fatigue to digestive problems to disease, without you even realizing it? It's true! So, if you're in that fabulous age range of 35 to 55, or beyond, listen in so you can get ahead of inflammation before it’s too late. Today, I talk about chronic inflammation and how it can silently impact your health as you age. I share my expert tips along with tons of research to help you identify inflammation, adjust your diet, and modify your exercise routine to win the battle against systemic inflammation. The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:Types of inflammation Elevated silent inflammationHow inflammation links to estrogen Common symptoms Habits to manage and heal inflammation Anti-inflammatory diet tipsAltering your workout routine Resources Mentioned:Listen to the first 16 episodes of Holly Perkins Health Podcast HEREJoin the waitlist for The Body Composition Project HERE Episode 1: *This* Is Actually The Fountain of YouthEpisode 3: When Your Workout Isn't WorkingEpisode 6: How to Strength Train Right (Women 40+) Research on tests for inflammation HERENIEHS research on inflammation HEREResearch on environmental insults HEREResearch on the anti-inflammatory effect of exercise HEREResearch on the perimenopause phase in... false full 17 03f09e53-6031-4a16-a4c9-cd7f186fed77 How to Start Strength Training Imagine lifting that heavy box up the stairs with ease, walking up that massive staircase without feeling out of breath, and strutting through life with more confidence than you've ever felt before. All this (and so much more!) is possible if you start prioritizing strength training in your life TODAY!

In this episode, I share everything you need to know for starting your strength training journey. I will tell you how to find the right strength training program for you and tailor your diet and lifestyle to build muscle. I also highlight the muscles and exercises you should prioritize and encourage you to enjoy the entire process. Get ready to say hello to more muscle, less fat, and a whole lot of body recomposition!

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • Preparing for your strength training
  • At home strength training
  • The importance of using the right equipment
  • Finding the training plan for you
  • Start slowly to solidify your technique
  • Muscles and exercises to prioritize
  • Embracing the process
  • Tips for your optimizing your diet

Resources Mentioned:

  • Listen to the first 15 episodes of Holly Perkins Health Podcast HERE
  • Join the waitlist for The Body Composition Project HERE
  • Check out my 6 Week Strength Training and Cardio Plan HERE
  • Buy Lift to Get Lean HERE

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 health care 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.

]]> Tue, 20 Feb 2024 06:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast Imagine lifting that heavy box up the stairs with ease, walking up that massive staircase without feeling out of breath, and strutting through life with more confidence than you've ever felt before. All this (and so much more!) is possible if you start prioritizing strength training in your life TODAY!

In this episode, I share everything you need to know for starting your strength training journey. I will tell you how to find the right strength training program for you and tailor your diet and lifestyle to build muscle. I also highlight the muscles and exercises you should prioritize and encourage you to enjoy the entire process. Get ready to say hello to more muscle, less fat, and a whole lot of body recomposition!

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • Preparing for your strength training
  • At home strength training
  • The importance of using the right equipment
  • Finding the training plan for you
  • Start slowly to solidify your technique
  • Muscles and exercises to prioritize
  • Embracing the process
  • Tips for your optimizing your diet

Resources Mentioned:

  • Listen to the first 15 episodes of Holly Perkins Health Podcast HERE
  • Join the waitlist for The Body Composition Project HERE
  • Check out my 6 Week Strength Training and Cardio Plan HERE
  • Buy Lift to Get Lean HERE

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 health care 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.

]]> How to Start Strength Training Holly Perkins, BS CSCS 00:30:35 Imagine lifting that heavy box up the stairs with ease, walking up that massive staircase without feeling out of breath, and strutting through life with more confidence than you've ever felt before. All this (and so much more!) is possible if you start prioritizing strength training in your life TODAY! In this episode, I share everything you need to know for starting your strength training journey. I will tell you how to find the right strength training program for you and tailor your diet and lifestyle to build muscle. I also highlight the muscles and exercises you should prioritize and encourage you to enjoy the entire process. Get ready to say hello to more muscle, less fat, and a whole lot of body recomposition!The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:Preparing for your strength training  At home strength training The importance of using the right equipment Finding the training plan for you Start slowly to solidify your technique Muscles and exercises to prioritize Embracing the process Tips for your optimizing your diet Resources Mentioned:Listen to the first 15 episodes of Holly Perkins Health Podcast HEREJoin the waitlist for The Body Composition Project HERE Check out my 6 Week Strength Training and Cardio Plan HEREBuy Lift to Get Lean HEREFollow 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... Imagine lifting that heavy box up the stairs with ease, walking up that massive staircase without feeling out of breath, and strutting through life with more confidence than you've ever felt before. All this (and so much more!) is possible if you start prioritizing strength training in your life TODAY! In this episode, I share everything you need to know for starting your strength training journey. I will tell you how to find the right strength training program for you and tailor your diet and lifestyle to build muscle. I also highlight the muscles and exercises you should prioritize and encourage you to enjoy the entire process. Get ready to say hello to more muscle, less fat, and a whole lot of body recomposition!The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:Preparing for your strength training  At home strength training The importance of using the right equipment Finding the training plan for you Start slowly to solidify your technique Muscles and exercises to prioritize Embracing the process Tips for your optimizing your diet Resources Mentioned:Listen to the first 15 episodes of Holly Perkins Health Podcast HEREJoin the waitlist for The Body Composition Project HERE Check out my 6 Week Strength Training and Cardio Plan HEREBuy Lift to Get Lean HEREFollow 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... false full 16 f460e67c-f8b0-4de8-9660-767589471c44 How to Get Weight Loss Right Are you tired of trying out a million different diets only to feel hungry and deprived after just a few weeks? Or maybe you've come close to achieving your dream body but consistently struggle to shed those last few pounds? If any of this sounds familiar, this episode is perfect for you! Today, I share my top tips and proven strategies for understanding the right calorie deficit for your unique body.

Plus, I explain why you tend to slip up in the final week or two of your diet, how to focus on body composition once you've reached your weight loss goal and the simple science behind weight loss.

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • How to find the sweet spot of calorie deficit
  • Why you need an extremely personalized approach to weight loss
  • The reasons most generalized diets fail
  • A simple way to estimate your daily calorie intake
  • Tips for the final stretch of weight loss to improve body composition

Resources Mentioned:

  • Listen to the first 13 episodes of Holly Perkins Health Podcast HERE
  • Join the waitlist for The Body Composition Project HERE
  • Episode 2: The Problem With Losing Weight
  • See the research on optimal diet strategies for weight loss and weight loss maintenance HERE
  • See the research on the comparison of weight loss among named diet programs in overweight and obese adults HERE
  • See the research on why fat loss depends on energy deficit only, independently of the method for weight loss HERE

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 health care 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.

]]> Tue, 13 Feb 2024 06:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast Are you tired of trying out a million different diets only to feel hungry and deprived after just a few weeks? Or maybe you've come close to achieving your dream body but consistently struggle to shed those last few pounds? If any of this sounds familiar, this episode is perfect for you! Today, I share my top tips and proven strategies for understanding the right calorie deficit for your unique body.

Plus, I explain why you tend to slip up in the final week or two of your diet, how to focus on body composition once you've reached your weight loss goal and the simple science behind weight loss.

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • How to find the sweet spot of calorie deficit
  • Why you need an extremely personalized approach to weight loss
  • The reasons most generalized diets fail
  • A simple way to estimate your daily calorie intake
  • Tips for the final stretch of weight loss to improve body composition

Resources Mentioned:

  • Listen to the first 13 episodes of Holly Perkins Health Podcast HERE
  • Join the waitlist for The Body Composition Project HERE
  • Episode 2: The Problem With Losing Weight
  • See the research on optimal diet strategies for weight loss and weight loss maintenance HERE
  • See the research on the comparison of weight loss among named diet programs in overweight and obese adults HERE
  • See the research on why fat loss depends on energy deficit only, independently of the method for weight loss HERE

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 health care 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.

]]> How to Get Weight Loss Right BS CSCS, Holly Perkins 00:32:48 Are you tired of trying out a million different diets only to feel hungry and deprived after just a few weeks? Or maybe you've come close to achieving your dream body but consistently struggle to shed those last few pounds? If any of this sounds familiar, this episode is perfect for you! Today, I share my top tips and proven strategies for understanding the right calorie deficit for your unique body. Plus, I explain why you tend to slip up in the final week or two of your diet, how to focus on body composition once you've reached your weight loss goal and the simple science behind weight loss. The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:How to find the sweet spot of calorie deficit Why you need an extremely personalized approach to weight lossThe reasons most generalized diets fail A simple way to estimate your daily calorie intake Tips for the final stretch of weight loss to improve body compositionResources Mentioned:Listen to the first 13 episodes of Holly Perkins Health Podcast HEREJoin the waitlist for The Body Composition Project HERE Episode 2: The Problem With Losing Weight See the research on optimal diet strategies for weight loss and weight loss maintenance HERE See the research on the comparison of weight loss among named diet programs in overweight and obese adults HERE See the research on why fat loss depends on energy deficit only, independently of the method for weight loss HERE Follow Me: Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: Are you tired of trying out a million different diets only to feel hungry and deprived after just a few weeks? Or maybe you've come close to achieving your dream body but consistently struggle to shed those last few pounds? If any of this sounds familiar, this episode is perfect for you! Today, I share my top tips and proven strategies for understanding the right calorie deficit for your unique body. Plus, I explain why you tend to slip up in the final week or two of your diet, how to focus on body composition once you've reached your weight loss goal and the simple science behind weight loss. The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:How to find the sweet spot of calorie deficit Why you need an extremely personalized approach to weight lossThe reasons most generalized diets fail A simple way to estimate your daily calorie intake Tips for the final stretch of weight loss to improve body compositionResources Mentioned:Listen to the first 13 episodes of Holly Perkins Health Podcast HEREJoin the waitlist for The Body Composition Project HERE Episode 2: The Problem With Losing Weight See the research on optimal diet strategies for weight loss and weight loss maintenance HERE See the research on the comparison of weight loss among named diet programs in overweight and obese adults HERE See the research on why fat loss depends on energy deficit only, independently of the method for weight loss HERE Follow Me: Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: false full 15 1c53c889-00e2-467a-b875-9096a9c7cd4f 5 Ways to Reverse Menopause Weight Gain Here's the truth - menopause is happening! But fear not, my friend, it will not control your life! You can absolutely come out the other side feeling stronger than ever. In this episode, I share five proven ways (backed by real research, of course) to reverse menopause weight gain. Remember - menopause is NOT a life sentence, but you still need to take the right steps to keep feeling great and seeing the results you desire.

The menopausal transition actually begins in your 30s and can last as long as 15 years. During this time, your estrogen levels fluctuate, and this can lead to weight gain, especially in the belly area. But with consistency and the tips I share today, you'll be feeling like the best version of yourself in no time!

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • My experience with menopause
  • Taking an honest assessment of your habits and your activity level
  • Why you need to be eating breakfast
  • How stick to strength training and forget about eating low carb
  • The truth about fasting

Resources Mentioned:

  • Listen to the first 13 episodes of Holly Perkins Health Podcast HERE
  • Join the waitlist for The Body Composition Project HERE
  • Listen to Episode 3 HERE
  • Research on genetics of early and normal menopause HERE
  • Research on the role of estrogens in energy balance HERE
  • Research on the role of estrogen in metabolism HERE
  • Research on postmenopausal energy expenditure HERE
  • Research on weight gain at midlife HERE

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 health care 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.

]]> Tue, 6 Feb 2024 06:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast Here's the truth - menopause is happening! But fear not, my friend, it will not control your life! You can absolutely come out the other side feeling stronger than ever. In this episode, I share five proven ways (backed by real research, of course) to reverse menopause weight gain. Remember - menopause is NOT a life sentence, but you still need to take the right steps to keep feeling great and seeing the results you desire.

The menopausal transition actually begins in your 30s and can last as long as 15 years. During this time, your estrogen levels fluctuate, and this can lead to weight gain, especially in the belly area. But with consistency and the tips I share today, you'll be feeling like the best version of yourself in no time!

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • My experience with menopause
  • Taking an honest assessment of your habits and your activity level
  • Why you need to be eating breakfast
  • How stick to strength training and forget about eating low carb
  • The truth about fasting

Resources Mentioned:

  • Listen to the first 13 episodes of Holly Perkins Health Podcast HERE
  • Join the waitlist for The Body Composition Project HERE
  • Listen to Episode 3 HERE
  • Research on genetics of early and normal menopause HERE
  • Research on the role of estrogens in energy balance HERE
  • Research on the role of estrogen in metabolism HERE
  • Research on postmenopausal energy expenditure HERE
  • Research on weight gain at midlife HERE

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 health care 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.

]]> 5 Ways to Reverse Menopause Weight Gain BS CSCS, Holly Perkins 00:44:37 Here's the truth - menopause is happening! But fear not, my friend, it will not control your life! You can absolutely come out the other side feeling stronger than ever. In this episode, I share five proven ways (backed by real research, of course) to reverse menopause weight gain. Remember - menopause is NOT a life sentence, but you still need to take the right steps to keep feeling great and seeing the results you desire. The menopausal transition actually begins in your 30s and can last as long as 15 years. During this time, your estrogen levels fluctuate, and this can lead to weight gain, especially in the belly area. But with consistency and the tips I share today, you'll be feeling like the best version of yourself in no time! The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:My experience with menopause Taking an honest assessment of your habits and your activity level Why you need to be eating breakfast How stick to strength training and forget about eating low carbThe truth about fastingResources Mentioned:Listen to the first 13 episodes of Holly Perkins Health Podcast HEREJoin the waitlist for The Body Composition Project HERE Listen to Episode 3 HEREResearch on genetics of early and normal menopause HERE Research on the role of estrogens in energy balance HERE Research on the role of estrogen in metabolism HERE Research on postmenopausal energy expenditure HERE Research on weight gain at midlife HEREFollow Me: Find me on Instagram: @hollyperkinsLearn more on my website: Here's the truth - menopause is happening! But fear not, my friend, it will not control your life! You can absolutely come out the other side feeling stronger than ever. In this episode, I share five proven ways (backed by real research, of course) to reverse menopause weight gain. Remember - menopause is NOT a life sentence, but you still need to take the right steps to keep feeling great and seeing the results you desire. The menopausal transition actually begins in your 30s and can last as long as 15 years. During this time, your estrogen levels fluctuate, and this can lead to weight gain, especially in the belly area. But with consistency and the tips I share today, you'll be feeling like the best version of yourself in no time! The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:My experience with menopause Taking an honest assessment of your habits and your activity level Why you need to be eating breakfast How stick to strength training and forget about eating low carbThe truth about fastingResources Mentioned:Listen to the first 13 episodes of Holly Perkins Health Podcast HEREJoin the waitlist for The Body Composition Project HERE Listen to Episode 3 HEREResearch on genetics of early and normal menopause HERE Research on the role of estrogens in energy balance HERE Research on the role of estrogen in metabolism HERE Research on postmenopausal energy expenditure HERE Research on weight gain at midlife HEREFollow Me: Find me on Instagram: @hollyperkinsLearn more on my website: false full 14 414c9544-8358-435f-839c-96db4e825df6 Creatine for Women in Midlife - The One Supplement to Rule Them All Which supplement helps preserve muscle and maximizes the muscle you're building?

In this episode, I illustrate how creatine for women in midlife fights age-related muscle loss. I detail misconceptions about creatine and how to decide if supplementation is right for you. And of course, I include tips on how to shop for creatine and incorporate it into your routine! 

After the age of 30, you lose between 3–8% (or more!) of your muscle mass each decade. I will share everything you need to know about creatine for women in midlife and why it supports lean, quality muscle mass.

This episode is for women over 40 and addresses topics of aging and fitness so you can become stronger, tighter, leaner, and truly healthier. Some of my best body composition strategies are covered including holistic nutrition and more.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! 

Topics Covered:

  • Three facts about creatine for women in midlife
  • Three considerations about creatine 
  • Four ways creatine fights age-related muscle loss
  • Is creatine supplementation right for you?
  • Nutritional strategies > supplementation
  • How to incorporate creatine into your routine

Resources Mentioned:

Listen to the first 12 episodes of Holly Perkins Health Podcast HERE

See the research on creatine ingestion strategies HERE

See the research on sarcopenia, frailty, and diabetes HERE

See the research on muscle tissue changes with aging HERE

See the research on creatine questions and misconceptions HERE

See the research and recommendations for ISSN nutrition HERE

 

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.

]]> Tue, 30 Jan 2024 06:00:00 +0000 holly@hollyperkins.com (Holly Perkins BS CSCS) https://www.hollyperkins.com/podcast Which supplement helps preserve muscle and maximizes the muscle you're building?

In this episode, I illustrate how creatine for women in midlife fights age-related muscle loss. I detail misconceptions about creatine and how to decide if supplementation is right for you. And of course, I include tips on how to shop for creatine and incorporate it into your routine! 

After the age of 30, you lose between 3–8% (or more!) of your muscle mass each decade. I will share everything you need to know about creatine for women in midlife and why it supports lean, quality muscle mass.

This episode is for women over 40 and addresses topics of aging and fitness so you can become stronger, tighter, leaner, and truly healthier. Some of my best body composition strategies are covered including holistic nutrition and more.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! 

Topics Covered:

  • Three facts about creatine for women in midlife
  • Three considerations about creatine 
  • Four ways creatine fights age-related muscle loss
  • Is creatine supplementation right for you?
  • Nutritional strategies > supplementation
  • How to incorporate creatine into your routine

Resources Mentioned:

Listen to the first 12 episodes of Holly Perkins Health Podcast HERE

See the research on creatine ingestion strategies HERE

See the research on sarcopenia, frailty, and diabetes HERE

See the research on muscle tissue changes with aging HERE

See the research on creatine questions and misconceptions HERE

See the research and recommendations for ISSN nutrition HERE

 

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.

]]> Creatine for Women in Midlife - The One Supplement to Rule Them All Holly Perkins BS CSCS 00:37:25 Which supplement helps preserve muscle and maximizes the muscle you're building? In this episode, I illustrate how creatine fights age-related muscle loss. I detail misconceptions about creatine and how to decide if supplementation is right for you. And of course, I include tips on how to shop for creatine and incorporate it into your routine! Which supplement helps preserve muscle and maximizes the muscle you're building? In this episode, I illustrate how creatine fights age-related muscle loss. I detail misconceptions about creatine and how to decide if supplementation is right for you. And of course, I include tips on how to shop for creatine and incorporate it into your routine! creatine, creatine for women in midlife, perimenopause, women over 40, health advice for women 40+, women's health and wellness false full 13 14ce7b42-604c-4d07-bb09-b95ad2234376 5 Strength Exercises That Actually Improve Your Life Today, you're going to learn how to improve your body. And your life. In this episode, I detail five strength exercises to give you more mobility, energy, and stamina. Plus, I share three reasons why these exercises are both powerful and beneficial. I am confident that you will feel better AND have more energy throughout your day. And who doesn’t want that!

I haven’t had an injury in over 10 years thanks to these exercises. I detail why (and how!) these five exercises work, plus tips to incorporate them into your routine. To enjoy your life, you’ve got to have a strong, resilient, well-fueled body. So stay with me. This episode is for you.

My FREE Health State of The Union Address event is happening January 31, 2024 at 8pm EST. We’ll discuss protein intake, building muscle, navigating pre- or post-menopause, plus current nutrition trends. (And stick around for the digital community meetup afterward!) Sign up at hollyperkins.com/event.

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. If 2024 is the year you get your nutrition right, I cannot recommend this powerful program enough! Add your name at hollyperkins.com/workshop to be notified when spots open up.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • Why these exercises will improve your body (and life!)
  • 1st exercise: The Leg Press
  • 2nd exercise: Reverse Grip Lat Pulldown
  • 3rd exercise: The Walking Lunge
  • 4th exercise: The Deadlift
  • 5th exercise: The Bench Press
  • How to complete these exercises

Resources Mentioned:

  • Listen to the first 11 episodes of Holly Perkins Health Podcast HERE
  • Watch tutorials on my Women’s Strength Nation YouTube Channel HERE
  • Grab a copy of my book Lift to Get Lean HERE

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 health care 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.

]]> Tue, 23 Jan 2024 06:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast Today, you're going to learn how to improve your body. And your life. In this episode, I detail five strength exercises to give you more mobility, energy, and stamina. Plus, I share three reasons why these exercises are both powerful and beneficial. I am confident that you will feel better AND have more energy throughout your day. And who doesn’t want that!

I haven’t had an injury in over 10 years thanks to these exercises. I detail why (and how!) these five exercises work, plus tips to incorporate them into your routine. To enjoy your life, you’ve got to have a strong, resilient, well-fueled body. So stay with me. This episode is for you.

My FREE Health State of The Union Address event is happening January 31, 2024 at 8pm EST. We’ll discuss protein intake, building muscle, navigating pre- or post-menopause, plus current nutrition trends. (And stick around for the digital community meetup afterward!) Sign up at hollyperkins.com/event.

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. If 2024 is the year you get your nutrition right, I cannot recommend this powerful program enough! Add your name at hollyperkins.com/workshop to be notified when spots open up.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • Why these exercises will improve your body (and life!)
  • 1st exercise: The Leg Press
  • 2nd exercise: Reverse Grip Lat Pulldown
  • 3rd exercise: The Walking Lunge
  • 4th exercise: The Deadlift
  • 5th exercise: The Bench Press
  • How to complete these exercises

Resources Mentioned:

  • Listen to the first 11 episodes of Holly Perkins Health Podcast HERE
  • Watch tutorials on my Women’s Strength Nation YouTube Channel HERE
  • Grab a copy of my book Lift to Get Lean HERE

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 health care 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.

]]> 5 Strength Exercises That Actually Improve Your Life Holly Perkins, BS CSCS 00:37:00 Today, you're going to learn how to improve your body. And your life. In this episode, I detail five strength exercises to give you more mobility, energy, and stamina. Plus, I share three reasons why these exercises are both powerful and beneficial. I am confident that you will feel better AND have more energy throughout your day. And who doesn’t want that!I haven’t had an injury in over 10 years thanks to these exercises. I detail why (and how!) these five exercises work, plus tips to incorporate them into your routine. To enjoy your life, you’ve got to have a strong, resilient, well-fueled body. So stay with me. This episode is for you. My FREE Health State of The Union Address event is happening January 31, 2024 at 8pm EST. We’ll discuss protein intake, building muscle, navigating pre- or post-menopause, plus current nutrition trends. (And stick around for the digital community meetup afterward!) Sign up at hollyperkins.com/event. The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. If 2024 is the year you get your nutrition right, I cannot recommend this powerful program enough! Add your name at hollyperkins.com/workshop to be notified when spots open up.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:Why these exercises will improve your body (and life!)1st exercise: The Leg Press2nd exercise: Reverse Grip Lat Pulldown3rd exercise: The Walking Lunge 4th exercise: The Deadlift5th exercise: The Bench PressHow to complete these exercisesResources Mentioned:Listen to the first 11 episodes of Holly Perkins Health Podcast HEREWatch tutorials on my Women’s Strength Nation YouTube Channel HEREGrab a copy of my book Lift to Get Lean HEREFollow 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... Today, you're going to learn how to improve your body. And your life. In this episode, I detail five strength exercises to give you more mobility, energy, and stamina. Plus, I share three reasons why these exercises are both powerful and beneficial. I am confident that you will feel better AND have more energy throughout your day. And who doesn’t want that!I haven’t had an injury in over 10 years thanks to these exercises. I detail why (and how!) these five exercises work, plus tips to incorporate them into your routine. To enjoy your life, you’ve got to have a strong, resilient, well-fueled body. So stay with me. This episode is for you. My FREE Health State of The Union Address event is happening January 31, 2024 at 8pm EST. We’ll discuss protein intake, building muscle, navigating pre- or post-menopause, plus current nutrition trends. (And stick around for the digital community meetup afterward!) Sign up at hollyperkins.com/event. The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. If 2024 is the year you get your nutrition right, I cannot recommend this powerful program enough! Add your name at hollyperkins.com/workshop to be notified when spots open up.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:Why these exercises will improve your body (and life!)1st exercise: The Leg Press2nd exercise: Reverse Grip Lat Pulldown3rd exercise: The Walking Lunge 4th exercise: The Deadlift5th exercise: The Bench PressHow to complete these exercisesResources Mentioned:Listen to the first 11 episodes of Holly Perkins Health Podcast HEREWatch tutorials on my Women’s Strength Nation YouTube Channel HEREGrab a copy of my book Lift to Get Lean HEREFollow 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... false full 12 b226b1b7-2b59-4c8c-86b2-3e014445d8ce How to Finally Manifest The Body - and Health - You Want Grab a pen and paper because today I’m sharing an exercise that has the power to work miracles. Seriously! In this episode, you will learn a three-part visualization process that feels positive and inspiring. The only thing standing between you and the body + health you want is action. And I believe a better outcome is right around the corner!

First, I share my struggles and victories relating to deep fatigue, depression symptoms, and mood swings — and how my body and weight fluctuated in response. I detail three steps to help connect emotions and thoughts and provide context around my iteration(s) of this work. This is a fun, powerful process to help you create your ideal scene.

You can dream BIG, without the self-sabotage. But it requires both patience and dedication. Are you ready to uplevel your life??

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. If 2024 is the year you get your nutrition right, I cannot recommend this powerful program enough! Add your name at hollyperkins.com/workshop to be notified when spots open up.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • My struggle with deep fatigue, depression symptoms, and mood swings
  • Three notes about manifesting the body + health you want
  • Step 1: Visualize and experience the feeling of your achievements
  • Step 2: Write down your goal as if it’s already true
  • Step 3: Rehearse what you wrote
  • Examples of how my dreams manifested

Resources Mentioned:


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 health care 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.

]]> Tue, 16 Jan 2024 06:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast Grab a pen and paper because today I’m sharing an exercise that has the power to work miracles. Seriously! In this episode, you will learn a three-part visualization process that feels positive and inspiring. The only thing standing between you and the body + health you want is action. And I believe a better outcome is right around the corner!

First, I share my struggles and victories relating to deep fatigue, depression symptoms, and mood swings — and how my body and weight fluctuated in response. I detail three steps to help connect emotions and thoughts and provide context around my iteration(s) of this work. This is a fun, powerful process to help you create your ideal scene.

You can dream BIG, without the self-sabotage. But it requires both patience and dedication. Are you ready to uplevel your life??

The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. If 2024 is the year you get your nutrition right, I cannot recommend this powerful program enough! Add your name at hollyperkins.com/workshop to be notified when spots open up.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • My struggle with deep fatigue, depression symptoms, and mood swings
  • Three notes about manifesting the body + health you want
  • Step 1: Visualize and experience the feeling of your achievements
  • Step 2: Write down your goal as if it’s already true
  • Step 3: Rehearse what you wrote
  • Examples of how my dreams manifested

Resources Mentioned:


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 health care 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.

]]> How to Finally Manifest The Body - and Health - You Want Holly Perkins, BS CSCS 00:32:43 Grab a pen and paper because today I’m sharing an exercise that has the power to work miracles. Seriously! In this episode, you will learn a three-part visualization process that feels positive and inspiring. The only thing standing between you and the body + health you want is action. And I believe a better outcome is right around the corner! First, I share my struggles and victories relating to deep fatigue, depression symptoms, and mood swings — and how my body and weight fluctuated in response. I detail three steps to help connect emotions and thoughts and provide context around my iteration(s) of this work. This is a fun, powerful process to help you create your ideal scene. You can dream BIG, without the self-sabotage. But it requires both patience and dedication.   Are you ready to uplevel your life??The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. If 2024 is the year you get your nutrition right, I cannot recommend this powerful program enough! Add your name at hollyperkins.com/workshop to be notified when spots open up.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:My struggle with deep fatigue, depression symptoms, and mood swingsThree notes about manifesting the body + health you wantStep 1: Visualize and experience the feeling of your achievements Step 2: Write down your goal as if it’s already true Step 3: Rehearse what you wroteExamples of how my dreams manifested Resources Mentioned:Listen to the first 10 episodes of Holly Perkins Health Podcast HEREThe University of Santa Monica’s Spiritual Psychology Program 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... Grab a pen and paper because today I’m sharing an exercise that has the power to work miracles. Seriously! In this episode, you will learn a three-part visualization process that feels positive and inspiring. The only thing standing between you and the body + health you want is action. And I believe a better outcome is right around the corner! First, I share my struggles and victories relating to deep fatigue, depression symptoms, and mood swings — and how my body and weight fluctuated in response. I detail three steps to help connect emotions and thoughts and provide context around my iteration(s) of this work. This is a fun, powerful process to help you create your ideal scene. You can dream BIG, without the self-sabotage. But it requires both patience and dedication.   Are you ready to uplevel your life??The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. If 2024 is the year you get your nutrition right, I cannot recommend this powerful program enough! Add your name at hollyperkins.com/workshop to be notified when spots open up.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:My struggle with deep fatigue, depression symptoms, and mood swingsThree notes about manifesting the body + health you wantStep 1: Visualize and experience the feeling of your achievements Step 2: Write down your goal as if it’s already true Step 3: Rehearse what you wroteExamples of how my dreams manifested Resources Mentioned:Listen to the first 10 episodes of Holly Perkins Health Podcast HEREThe University of Santa Monica’s Spiritual Psychology Program 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... false full 11 5839e629-e917-4666-ac65-3ac23dcbb30b Outside, In: How to Uplevel Your Life by Improving Your Body Today I’m sharing an important perspective on self-development: By improving your biology, you can improve your psychology. In this episode, I share the three concepts to help improve your physical and emotional state. I explain the impact diet and exercise have on your mood and provide a mindset exercise + tips for taking care of yourself. Life is better when your body is in tip-top shape — including life’s challenges!

First, I detail how I first entered the self-development world and why increasing my physical strength bolstered my emotional capacity. I share the link between blood sugar and mood and offer three concepts + action steps (including a mindset exercise!) to improve your biology and increase emotional resilience. This is my outside-in approach to physical and emotional strength. And now YOU have the inside scoop.

Try loving your body more by taking better care of it today. And see how you feel tomorrow.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • My “outside-in” approach to life-improvement
  • How behaviors can change biology
  • My self-development entrance while living in New York
  • The link between blood sugar and emotions
  • Three concepts to improve your physical and emotional health
  • A mental reframe exercise + tips

Resources Mentioned:

  • See the research on ​​physical activity, mental health, and well-being HERE
  • See the research on the association between exercise and mood HERE
  • See the research on the evidence about physical activity and mental health HERE
  • See the research on generalized anxiety disorder and diet HERE
  • See the research exercise and mental health HERE
  • Listen to Episode 4 of The Holly Perkins Health Podcast HERE

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 health care 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.

]]> Tue, 9 Jan 2024 06:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast Today I’m sharing an important perspective on self-development: By improving your biology, you can improve your psychology. In this episode, I share the three concepts to help improve your physical and emotional state. I explain the impact diet and exercise have on your mood and provide a mindset exercise + tips for taking care of yourself. Life is better when your body is in tip-top shape — including life’s challenges!

First, I detail how I first entered the self-development world and why increasing my physical strength bolstered my emotional capacity. I share the link between blood sugar and mood and offer three concepts + action steps (including a mindset exercise!) to improve your biology and increase emotional resilience. This is my outside-in approach to physical and emotional strength. And now YOU have the inside scoop.

Try loving your body more by taking better care of it today. And see how you feel tomorrow.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • My “outside-in” approach to life-improvement
  • How behaviors can change biology
  • My self-development entrance while living in New York
  • The link between blood sugar and emotions
  • Three concepts to improve your physical and emotional health
  • A mental reframe exercise + tips

Resources Mentioned:

  • See the research on ​​physical activity, mental health, and well-being HERE
  • See the research on the association between exercise and mood HERE
  • See the research on the evidence about physical activity and mental health HERE
  • See the research on generalized anxiety disorder and diet HERE
  • See the research exercise and mental health HERE
  • Listen to Episode 4 of The Holly Perkins Health Podcast HERE

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 health care 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.

]]> Outside, In: How to Uplevel Your Life by Improving Your Body Holly Perkins, BS CSCS 00:25:23 Today I’m sharing an important perspective on self-development: By improving your biology, you can improve your psychology. In this episode, I share the three concepts to help improve your physical and emotional state. I explain the impact diet and exercise have on your mood and provide a mindset exercise + tips for taking care of yourself. Life is better when your body is in tip-top shape — including life’s challenges!First, I detail how I first entered the self-development world and why increasing my physical strength bolstered my emotional capacity. I share the link between blood sugar and mood and offer three concepts + action steps (including a mindset exercise!) to improve your biology and increase emotional resilience. This is my outside-in approach to physical and emotional strength. And now YOU have the inside scoop.Try loving your body more by taking better care of it today. And see how you feel tomorrow.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:My “outside-in” approach to life-improvementHow behaviors can change biologyMy self-development entrance while living in New YorkThe link between blood sugar and emotionsThree concepts to improve your physical and emotional health A mental reframe exercise + tipsResources Mentioned:See the research on ​​physical activity, mental health, and well-being HERESee the research on the association between exercise and mood HERESee the research on the evidence about physical activity and mental health HERESee the research on generalized anxiety disorder and diet HERESee the research exercise and mental health HEREListen to Episode 4 of The Holly Perkins Health Podcast HEREFollow 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... Today I’m sharing an important perspective on self-development: By improving your biology, you can improve your psychology. In this episode, I share the three concepts to help improve your physical and emotional state. I explain the impact diet and exercise have on your mood and provide a mindset exercise + tips for taking care of yourself. Life is better when your body is in tip-top shape — including life’s challenges!First, I detail how I first entered the self-development world and why increasing my physical strength bolstered my emotional capacity. I share the link between blood sugar and mood and offer three concepts + action steps (including a mindset exercise!) to improve your biology and increase emotional resilience. This is my outside-in approach to physical and emotional strength. And now YOU have the inside scoop.Try loving your body more by taking better care of it today. And see how you feel tomorrow.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:My “outside-in” approach to life-improvementHow behaviors can change biologyMy self-development entrance while living in New YorkThe link between blood sugar and emotionsThree concepts to improve your physical and emotional health A mental reframe exercise + tipsResources Mentioned:See the research on ​​physical activity, mental health, and well-being HERESee the research on the association between exercise and mood HERESee the research on the evidence about physical activity and mental health HERESee the research on generalized anxiety disorder and diet HERESee the research exercise and mental health HEREListen to Episode 4 of The Holly Perkins Health Podcast HEREFollow 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... false full 10 b2da418d-736d-4e5c-a104-8486e3e20ae6 3 Ways to Feel Better About Aging Today, I’m sharing some hard truths: Aging is a slow decline. But the rate and speed of aging is a choice. In this episode, I detail practices to feel younger than your age and three ways to reframe the aging process. I also illustrate how to create different habits and provide a visualization practice to bring your goals into reality. I know what you're capable of — and you can become empowered to take action and improve the aging process!

First, I share reflections from moments when I felt “old” and why I worked so hard to redirect language around age. I also detail how the body changes in midlife and why it’s so important to reframe how you process and verbalize your experience — and to not give up along the way! From there, I explore three ways to positively reframe the way you think about age, and provide an “ideal scene” visualization practice to get clear about your goals!

Without an ounce of doubt, I feel younger (and better!) today than I did in my 30s. If you are a woman who wants to improve how you feel about the aging process. This episode is for you.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • My definition for “feeling old”
  • Why I redirect the way I think and talk about age
  • Why your body changes in midlife
  • Three ways to reframe the aging process
  • An “ideal scene” visualization practice
  • Three action steps to create different habits

Resources Mentioned:

  • See the research on ​​menopause body composition changes HERE
  • See the research on inflamm-aging HERE
  • See the research on muscle tissue changes with aging HERE
  • See the research on sarcopenia, frailty, and diabetes in older adults HERE

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 health care 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.

]]> Tue, 26 Dec 2023 06:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast Today, I’m sharing some hard truths: Aging is a slow decline. But the rate and speed of aging is a choice. In this episode, I detail practices to feel younger than your age and three ways to reframe the aging process. I also illustrate how to create different habits and provide a visualization practice to bring your goals into reality. I know what you're capable of — and you can become empowered to take action and improve the aging process!

First, I share reflections from moments when I felt “old” and why I worked so hard to redirect language around age. I also detail how the body changes in midlife and why it’s so important to reframe how you process and verbalize your experience — and to not give up along the way! From there, I explore three ways to positively reframe the way you think about age, and provide an “ideal scene” visualization practice to get clear about your goals!

Without an ounce of doubt, I feel younger (and better!) today than I did in my 30s. If you are a woman who wants to improve how you feel about the aging process. This episode is for you.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • My definition for “feeling old”
  • Why I redirect the way I think and talk about age
  • Why your body changes in midlife
  • Three ways to reframe the aging process
  • An “ideal scene” visualization practice
  • Three action steps to create different habits

Resources Mentioned:

  • See the research on ​​menopause body composition changes HERE
  • See the research on inflamm-aging HERE
  • See the research on muscle tissue changes with aging HERE
  • See the research on sarcopenia, frailty, and diabetes in older adults HERE

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 health care 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.

]]> 3 Ways to Feel Better About Aging BS CSCS, Holly Perkins 00:41:40 Today, I’m sharing some hard truths: Aging is a slow decline. But the rate and speed of aging is a choice. In this episode, I detail practices to feel younger than your age and three ways to reframe the aging process. I also illustrate how to create different habits and provide a visualization practice to bring your goals into reality. I know what you're capable of — and you can become empowered to take action and improve the aging process!First, I share reflections from moments when I felt “old” and why I worked so hard to redirect language around age. I also detail how the body changes in midlife and why it’s so important to reframe how you process and verbalize your experience — and to not give up along the way! From there, I explore three ways to positively reframe the way you think about age, and provide an “ideal scene” visualization practice to get clear about your goals!Without an ounce of doubt, I feel younger (and better!) today than I did in my 30s. If you are a woman who wants to improve how you feel about the aging process. This episode is for you.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:My definition for “feeling old” Why I redirect the way I think and talk about ageWhy your body changes in midlifeThree ways to reframe the aging process An “ideal scene” visualization practice Three action steps to create different habits Resources Mentioned:See the research on ​​menopause body composition changes HERESee the research on inflamm-aging HERESee the research on muscle tissue changes with aging HERESee the research on sarcopenia, frailty, and diabetes in older adults HEREFollow 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... Today, I’m sharing some hard truths: Aging is a slow decline. But the rate and speed of aging is a choice. In this episode, I detail practices to feel younger than your age and three ways to reframe the aging process. I also illustrate how to create different habits and provide a visualization practice to bring your goals into reality. I know what you're capable of — and you can become empowered to take action and improve the aging process!First, I share reflections from moments when I felt “old” and why I worked so hard to redirect language around age. I also detail how the body changes in midlife and why it’s so important to reframe how you process and verbalize your experience — and to not give up along the way! From there, I explore three ways to positively reframe the way you think about age, and provide an “ideal scene” visualization practice to get clear about your goals!Without an ounce of doubt, I feel younger (and better!) today than I did in my 30s. If you are a woman who wants to improve how you feel about the aging process. This episode is for you.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:My definition for “feeling old” Why I redirect the way I think and talk about ageWhy your body changes in midlifeThree ways to reframe the aging process An “ideal scene” visualization practice Three action steps to create different habits Resources Mentioned:See the research on ​​menopause body composition changes HERESee the research on inflamm-aging HERESee the research on muscle tissue changes with aging HERESee the research on sarcopenia, frailty, and diabetes in older adults HEREFollow 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... false full 9 b434137e-d27e-4cea-a911-5a2bfbd99232 HIIT isn't IT Today I’m unveiling the dark side of High-Intensity Interval Training (HIIT) workouts. You’ll learn the drawbacks of HIIT workouts and why they’re problematic for women over 40. And if you’re looking for a solution, this episode has it: Say hello to Interval Training (IT) workouts, a great workaround that’s much more beneficial for your exercise routine and overall health!

First, I share my Cloud 9 experience with HIIT bootcamp classes… and the crash and burn that followed. I provide examples of HIIT exercise classes, who benefits from them, and share four major issues with HIIT. Then, I explain why IT allows you to reap all the rewards — without any of the problems — and I provide tips for programming your IT sessions in support of your biology and fitness goals. When it comes to your health and wellness, it is possible to feel great and have energy too!

If you are a woman over 40 doing HIIT workouts to get fit and lean fast, but only end up discouraged and exhausted. This episode is for you.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • My crash-and-burn experience from a boot camp class
  • Four issues with HIIT training
  • The difference between HIIT and IT
  • Six benefits of Interval Training
  • Three tips for programming Interval Training sessions
  • How to set your heart rate ranges

Resources Mentioned:

  • See the research on ​​overtraining HERE
  • See the research on carb and fat utilization HERE
  • See the research on cortisol exposure HERE
  • See the research on Sprint Interval Training HERE
  • Read the article on stress management HERE
  • Read the article on the Borg Rating of Perceived Exertion Scale HERE

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 health care 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.

]]> Tue, 19 Dec 2023 06:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast Today I’m unveiling the dark side of High-Intensity Interval Training (HIIT) workouts. You’ll learn the drawbacks of HIIT workouts and why they’re problematic for women over 40. And if you’re looking for a solution, this episode has it: Say hello to Interval Training (IT) workouts, a great workaround that’s much more beneficial for your exercise routine and overall health!

First, I share my Cloud 9 experience with HIIT bootcamp classes… and the crash and burn that followed. I provide examples of HIIT exercise classes, who benefits from them, and share four major issues with HIIT. Then, I explain why IT allows you to reap all the rewards — without any of the problems — and I provide tips for programming your IT sessions in support of your biology and fitness goals. When it comes to your health and wellness, it is possible to feel great and have energy too!

If you are a woman over 40 doing HIIT workouts to get fit and lean fast, but only end up discouraged and exhausted. This episode is for you.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • My crash-and-burn experience from a boot camp class
  • Four issues with HIIT training
  • The difference between HIIT and IT
  • Six benefits of Interval Training
  • Three tips for programming Interval Training sessions
  • How to set your heart rate ranges

Resources Mentioned:

  • See the research on ​​overtraining HERE
  • See the research on carb and fat utilization HERE
  • See the research on cortisol exposure HERE
  • See the research on Sprint Interval Training HERE
  • Read the article on stress management HERE
  • Read the article on the Borg Rating of Perceived Exertion Scale HERE

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 health care 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.

]]> HIIT isn't IT BS CSCS, Holly Perkins 00:27:37 Today I’m unveiling the dark side of High-Intensity Interval Training (HIIT) workouts. You’ll learn the drawbacks of HIIT workouts and why they’re problematic for women over 40. And if you’re looking for a solution, this episode has it: Say hello to Interval Training (IT) workouts, a great workaround that’s much more beneficial for your exercise routine and overall health!First, I share my Cloud 9 experience with HIIT bootcamp classes… and the crash and burn that followed. I provide examples of HIIT exercise classes, who benefits from them, and share four major issues with HIIT. Then, I explain why IT allows you to reap all the rewards — without any of the problems — and I provide tips for programming your IT sessions in support of your biology and fitness goals. When it comes to your health and wellness, it is possible to feel great and have energy too!  If you are a woman over 40 doing HIIT workouts to get fit and lean fast, but only end up discouraged and exhausted. This episode is for you.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:My crash-and-burn experience from a boot camp class Four issues with HIIT training The difference between HIIT and IT Six benefits of Interval TrainingThree tips for programming Interval Training sessionsHow to set your heart rate rangesResources Mentioned:See the research on ​​overtraining HERESee the research on carb and fat utilization HERESee the research on cortisol exposure HERESee the research on Sprint Interval Training HERERead the article on stress management HERERead the article on the Borg Rating of Perceived Exertion Scale HEREFollow 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... Today I’m unveiling the dark side of High-Intensity Interval Training (HIIT) workouts. You’ll learn the drawbacks of HIIT workouts and why they’re problematic for women over 40. And if you’re looking for a solution, this episode has it: Say hello to Interval Training (IT) workouts, a great workaround that’s much more beneficial for your exercise routine and overall health!First, I share my Cloud 9 experience with HIIT bootcamp classes… and the crash and burn that followed. I provide examples of HIIT exercise classes, who benefits from them, and share four major issues with HIIT. Then, I explain why IT allows you to reap all the rewards — without any of the problems — and I provide tips for programming your IT sessions in support of your biology and fitness goals. When it comes to your health and wellness, it is possible to feel great and have energy too!  If you are a woman over 40 doing HIIT workouts to get fit and lean fast, but only end up discouraged and exhausted. This episode is for you.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:My crash-and-burn experience from a boot camp class Four issues with HIIT training The difference between HIIT and IT Six benefits of Interval TrainingThree tips for programming Interval Training sessionsHow to set your heart rate rangesResources Mentioned:See the research on ​​overtraining HERESee the research on carb and fat utilization HERESee the research on cortisol exposure HERESee the research on Sprint Interval Training HERERead the article on stress management HERERead the article on the Borg Rating of Perceived Exertion Scale HEREFollow 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... false full 8 45476a61-a888-48ac-a077-8d4712b15145 5 Calorie Secrets You Wanna Know Today I’m revealing five calorie secrets that you — definitely — want to know. In this episode, I explore whether calories matter (or not) and share a system to help you hack calories and eat more. You’ll learn ways to prompt fat loss, plus signs that weight loss is on its way! And if you struggle with fatigue or poor performance, this episode has the answer.

First, I share how I use manifestation as a mental reframe for health and body goals. Then, I cover the five calorie secrets relating to diet, weight loss, overeating, hunger, and fatigue. I also illustrate how to track macronutrients and observe the specific foods you’re eating. There is a reality where you are vibrant, energized, and feel good in your body! Promise.

If you are a woman determined to lose weight but the scale won’t budge, this episode is the game-changer for you.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • Secret #1: Calories do matter
  • Secret #2: Weight loss ≠ starved, miserable, or depleted
  • Secret #3: Not losing weight? You are eating more than you realize
  • Secret #4 Hunger will tell you if you’re on track to losing weight
  • Secret #5: Imbalanced macronutrients = fatigue and poor performance
  • How to track macronutrients

Resources Mentioned:

  • See the research on ​​optimal diet for weight management HERE
  • See the research on optimal diet strategies HERE
  • See the research on whether calories count HERE
  • See the research on calorie restriction HERE
  • Listen to Episode 5 of The Holly Perkins Health Podcast HERE

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 health care 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.

]]> Tue, 12 Dec 2023 06:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast Today I’m revealing five calorie secrets that you — definitely — want to know. In this episode, I explore whether calories matter (or not) and share a system to help you hack calories and eat more. You’ll learn ways to prompt fat loss, plus signs that weight loss is on its way! And if you struggle with fatigue or poor performance, this episode has the answer.

First, I share how I use manifestation as a mental reframe for health and body goals. Then, I cover the five calorie secrets relating to diet, weight loss, overeating, hunger, and fatigue. I also illustrate how to track macronutrients and observe the specific foods you’re eating. There is a reality where you are vibrant, energized, and feel good in your body! Promise.

If you are a woman determined to lose weight but the scale won’t budge, this episode is the game-changer for you.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • Secret #1: Calories do matter
  • Secret #2: Weight loss ≠ starved, miserable, or depleted
  • Secret #3: Not losing weight? You are eating more than you realize
  • Secret #4 Hunger will tell you if you’re on track to losing weight
  • Secret #5: Imbalanced macronutrients = fatigue and poor performance
  • How to track macronutrients

Resources Mentioned:

  • See the research on ​​optimal diet for weight management HERE
  • See the research on optimal diet strategies HERE
  • See the research on whether calories count HERE
  • See the research on calorie restriction HERE
  • Listen to Episode 5 of The Holly Perkins Health Podcast HERE

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 health care 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.

]]> 5 Calorie Secrets You Wanna Know BS CSCS, Holly Perkins 00:28:00 Today I’m revealing five calorie secrets that you — definitely — want to know. In this episode, I explore whether calories matter (or not) and share a system to help you hack calories and eat more. You’ll learn ways to prompt fat loss, plus signs that weight loss is on its way! And if you struggle with fatigue or poor performance, this episode has the answer. First, I share how I use manifestation as a mental reframe for health and body goals. Then, I cover the five calorie secrets relating to diet, weight loss, overeating, hunger, and fatigue. I also illustrate how to track macronutrients and observe the specific foods you’re eating. There is a reality where you are vibrant, energized, and feel good in your body! Promise.If you are a woman determined to lose weight but the scale won’t budge, this episode is the game-changer for you. Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:Secret #1: Calories do matterSecret #2: Weight loss ≠ starved, miserable, or depleted Secret #3: Not losing weight? You are eating more than you realize Secret #4 Hunger will tell you if you’re on track to losing weightSecret #5: Imbalanced macronutrients = fatigue and poor performanceHow to track macronutrients Resources Mentioned:See the research on ​​optimal diet for weight management HERESee the research on optimal diet strategies HERESee the research on whether calories count HERESee the research on calorie restriction HEREListen to Episode 5 of The Holly Perkins Health Podcast HEREFollow 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... Today I’m revealing five calorie secrets that you — definitely — want to know. In this episode, I explore whether calories matter (or not) and share a system to help you hack calories and eat more. You’ll learn ways to prompt fat loss, plus signs that weight loss is on its way! And if you struggle with fatigue or poor performance, this episode has the answer. First, I share how I use manifestation as a mental reframe for health and body goals. Then, I cover the five calorie secrets relating to diet, weight loss, overeating, hunger, and fatigue. I also illustrate how to track macronutrients and observe the specific foods you’re eating. There is a reality where you are vibrant, energized, and feel good in your body! Promise.If you are a woman determined to lose weight but the scale won’t budge, this episode is the game-changer for you. Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:Secret #1: Calories do matterSecret #2: Weight loss ≠ starved, miserable, or depleted Secret #3: Not losing weight? You are eating more than you realize Secret #4 Hunger will tell you if you’re on track to losing weightSecret #5: Imbalanced macronutrients = fatigue and poor performanceHow to track macronutrients Resources Mentioned:See the research on ​​optimal diet for weight management HERESee the research on optimal diet strategies HERESee the research on whether calories count HERESee the research on calorie restriction HEREListen to Episode 5 of The Holly Perkins Health Podcast HEREFollow 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... false full 7 a805dfbe-d385-443e-ac3e-889f3123a6a0 How to Strength Train Right (Women 40+) Today we are discussing the most effective way to build muscle: Meet strength training — medicine for the body and the soul. In this episode, you’ll learn the three areas for strength training success: programming, intensity, and volume. I am 100% certain that you can build a strong, lean, healthy, and energized body… with the help of strength training!

First, I share why strength training became my way to challenge genetics. I detail common strength training mistakes and the importance of sticking to a dedicated plan. I share intensity considerations and how they relate to muscle hypertrophy. I also provide recommendations for your weekly volume of strength training workouts.

If you're a woman over 40 and feel overwhelmed about strength training, don't sweat it! (Pun absolutely intended.) This episode is for you.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • My glute-focused strength training program
  • The importance of sticking to a strength training program
  • The principles of strength training programming
  • Intensity considerations for strength training workouts
  • Two kinds of muscle hypertrophy
  • How to approach the volume of strength training

Resources Mentioned:

  • See the research on the effects of resistance training HERE
  • See the research on resistance training for health and performance HERE
  • Read the 7 tips for a safe and successful strength-training program HERE
  • Access The Glutes Project HERE
  • Listen to Episode 3 of The Holly Perkins Health Podcast HERE

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 health care 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.

]]> Tue, 5 Dec 2023 06:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast Today we are discussing the most effective way to build muscle: Meet strength training — medicine for the body and the soul. In this episode, you’ll learn the three areas for strength training success: programming, intensity, and volume. I am 100% certain that you can build a strong, lean, healthy, and energized body… with the help of strength training!

First, I share why strength training became my way to challenge genetics. I detail common strength training mistakes and the importance of sticking to a dedicated plan. I share intensity considerations and how they relate to muscle hypertrophy. I also provide recommendations for your weekly volume of strength training workouts.

If you're a woman over 40 and feel overwhelmed about strength training, don't sweat it! (Pun absolutely intended.) This episode is for you.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • My glute-focused strength training program
  • The importance of sticking to a strength training program
  • The principles of strength training programming
  • Intensity considerations for strength training workouts
  • Two kinds of muscle hypertrophy
  • How to approach the volume of strength training

Resources Mentioned:

  • See the research on the effects of resistance training HERE
  • See the research on resistance training for health and performance HERE
  • Read the 7 tips for a safe and successful strength-training program HERE
  • Access The Glutes Project HERE
  • Listen to Episode 3 of The Holly Perkins Health Podcast HERE

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 health care 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.

]]> How to Strength Train Right (Women 40+) BS CSCS, Holly Perkins 00:33:49 Today we are discussing the most effective way to build muscle: Meet strength training — medicine for the body and the soul. In this episode, you’ll learn the three areas for strength training success: programming, intensity, and volume. I am 100% certain that you can build a strong, lean, healthy, and energized body… with the help of strength training!First, I share why strength training became my way to challenge genetics. I detail common strength training mistakes and the importance of sticking to a dedicated plan. I share intensity considerations and how they relate to muscle hypertrophy. I also provide recommendations for your weekly volume of strength training workouts.  If you're a woman over 40 and feel overwhelmed about strength training, don't sweat it! (Pun absolutely intended.) This episode is for you. Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:My glute-focused strength training program The importance of sticking to a strength training programThe principles of strength training programmingIntensity considerations for strength training workouts Two kinds of muscle hypertrophyHow to approach the volume of strength training Resources Mentioned:See the research on the effects of resistance training HERESee the research on resistance training for health and performance HERERead the 7 tips for a safe and successful strength-training program HEREAccess The Glutes Project HEREListen to Episode 3 of The Holly Perkins Health Podcast HEREFollow 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 Today we are discussing the most effective way to build muscle: Meet strength training — medicine for the body and the soul. In this episode, you’ll learn the three areas for strength training success: programming, intensity, and volume. I am 100% certain that you can build a strong, lean, healthy, and energized body… with the help of strength training!First, I share why strength training became my way to challenge genetics. I detail common strength training mistakes and the importance of sticking to a dedicated plan. I share intensity considerations and how they relate to muscle hypertrophy. I also provide recommendations for your weekly volume of strength training workouts.  If you're a woman over 40 and feel overwhelmed about strength training, don't sweat it! (Pun absolutely intended.) This episode is for you. Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:My glute-focused strength training program The importance of sticking to a strength training programThe principles of strength training programmingIntensity considerations for strength training workouts Two kinds of muscle hypertrophyHow to approach the volume of strength training Resources Mentioned:See the research on the effects of resistance training HERESee the research on resistance training for health and performance HERERead the 7 tips for a safe and successful strength-training program HEREAccess The Glutes Project HEREListen to Episode 3 of The Holly Perkins Health Podcast HEREFollow 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 false full 6 d34dca32-7817-45b2-8fe6-2728cc2b9f77 The Diet Swap That Changed My Life Forever Today we are rewriting the story about protein, carbs, and healthy fats — and focusing on macronutrients instead. In this episode, I share the diet swap that helps shift energy, mood, and performance. I detail the daily trifecta of carbohydrates, protein, and fat and you’ll learn how to achieve food freedom in support of your Ferrari… aka your body! If you are looking for a sustainable way to eat, this diet swap is likely the answer.

First, I share a body-related fear I had around my 40th birthday. I was in the best shape of my life — but didn’t necessarily look fit. Once I swapped out healthy eating for strategic eating, my body changed before my eyes. Now, I’m here to share why proportioned healthy eating will shift the way you look and feel. I dispel food-related myths, and share how to balance foods and track macronutrient intake for enjoyment and health.

I believe every woman has the option to feel energized and healthy. If you struggle with fatigue around your workout, belly fat, and mood/digestive issues. This episode is for you.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • Healthy eating vs. a strategic diet plan
  • The importance of observing and assessing what you’re eating
  • Why you don’t have to be “low carb” to be healthy
  • A sustainable and realistic macronutrient breakdown
  • Three benefits of eating according to macronutrients
  • How to track your diet and macronutrients
  • How to gain FREE access to Strength Without Stress

Resources Mentioned:

  • See the research on macronutrient distributions HERE
  • Listen to Episode 4 of The Holly Perkins Health Podcast HERE

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 health care 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.

]]> Tue, 28 Nov 2023 06:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast Today we are rewriting the story about protein, carbs, and healthy fats — and focusing on macronutrients instead. In this episode, I share the diet swap that helps shift energy, mood, and performance. I detail the daily trifecta of carbohydrates, protein, and fat and you’ll learn how to achieve food freedom in support of your Ferrari… aka your body! If you are looking for a sustainable way to eat, this diet swap is likely the answer.

First, I share a body-related fear I had around my 40th birthday. I was in the best shape of my life — but didn’t necessarily look fit. Once I swapped out healthy eating for strategic eating, my body changed before my eyes. Now, I’m here to share why proportioned healthy eating will shift the way you look and feel. I dispel food-related myths, and share how to balance foods and track macronutrient intake for enjoyment and health.

I believe every woman has the option to feel energized and healthy. If you struggle with fatigue around your workout, belly fat, and mood/digestive issues. This episode is for you.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • Healthy eating vs. a strategic diet plan
  • The importance of observing and assessing what you’re eating
  • Why you don’t have to be “low carb” to be healthy
  • A sustainable and realistic macronutrient breakdown
  • Three benefits of eating according to macronutrients
  • How to track your diet and macronutrients
  • How to gain FREE access to Strength Without Stress

Resources Mentioned:

  • See the research on macronutrient distributions HERE
  • Listen to Episode 4 of The Holly Perkins Health Podcast HERE

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 health care 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.

]]> The Diet Swap That Changed My Life Forever BS CSCS, Holly Perkins 00:36:31 Today we are rewriting the story about protein, carbs, and healthy fats — and focusing on macronutrients instead. In this episode, I share the diet swap that helps shift energy, mood, and performance. I detail the daily trifecta of carbohydrates, protein, and fat and you’ll learn how to achieve food freedom in support of your Ferrari… aka your body! If you are looking for a sustainable way to eat, this diet swap is likely the answer. First, I share a body-related fear I had around my 40th birthday. I was in the best shape of my life — but didn’t necessarily look fit. Once I swapped out healthy eating for strategic eating, my body changed before my eyes. Now, I’m here to share why proportioned healthy eating will shift the way you look and feel. I dispel food-related myths, and share how to balance foods and track macronutrient intake for enjoyment and health. I believe every woman has the option to feel energized and healthy. If you struggle with fatigue around your workout, belly fat, and mood/digestive issues. This episode is for you. Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now! If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:Healthy eating vs. a strategic diet planThe importance of observing and assessing what you’re eatingWhy you don’t have to be “low carb” to be healthyA sustainable and realistic macronutrient breakdown Three benefits of eating according to macronutrients How to track your diet and macronutrientsHow to gain FREE access to Strength Without StressResources Mentioned:See the research on macronutrient distributions HEREListen to Episode 4 of The Holly Perkins Health Podcast HEREFollow 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 health care professionals for any such conditions. Today we are rewriting the story about protein, carbs, and healthy fats — and focusing on macronutrients instead. In this episode, I share the diet swap that helps shift energy, mood, and performance. I detail the daily trifecta of carbohydrates, protein, and fat and you’ll learn how to achieve food freedom in support of your Ferrari… aka your body! If you are looking for a sustainable way to eat, this diet swap is likely the answer. First, I share a body-related fear I had around my 40th birthday. I was in the best shape of my life — but didn’t necessarily look fit. Once I swapped out healthy eating for strategic eating, my body changed before my eyes. Now, I’m here to share why proportioned healthy eating will shift the way you look and feel. I dispel food-related myths, and share how to balance foods and track macronutrient intake for enjoyment and health. I believe every woman has the option to feel energized and healthy. If you struggle with fatigue around your workout, belly fat, and mood/digestive issues. This episode is for you. Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now! If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:Healthy eating vs. a strategic diet planThe importance of observing and assessing what you’re eatingWhy you don’t have to be “low carb” to be healthyA sustainable and realistic macronutrient breakdown Three benefits of eating according to macronutrients How to track your diet and macronutrientsHow to gain FREE access to Strength Without StressResources Mentioned:See the research on macronutrient distributions HEREListen to Episode 4 of The Holly Perkins Health Podcast HEREFollow 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 health care professionals for any such conditions. false full 5 617ce54b-2bd8-4f7d-af29-87f5bf5044bd Why Eating When You’re Hungry is Backwards Today we are talking about the link between blood sugar and brain power — and why the time you eat is the key to success! In this episode, I’ll share the connection between your mood and low blood sugar. You’ll learn your body's low fuel signals, and which foods to eat together to reduce hunger and overeating. I truly believe you deserve to feel the best you ever have!

First, I share an experience where I wound up with a half-eaten jar of peanut butter. Turns out I wasn’t aware of my hunger — or my low blood sugar! I detail the signs of low blood sugar and why it’s important to eat before you’re hungry. I also share how low blood sugar triggers stress-related hormones and which foods stabilize blood sugar levels.

If you are struggling with hunger, food cravings, or mood swings and want to stabilize your blood sugar levels. This episode is for you.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • Me + peanut butter-eating behaviors + low blood sugar
  • Three reasons to eat before you’re hungry
  • Stable blood sugar benefits + common misconceptions
  • Which foods stabilize blood sugar
  • The link between low blood sugar and hormones
  • How to gain FREE access to Strength Without Stress

Resources Mentioned:

  • See the research on the dietary carbohydrate-to-protein ratio HERE
  • See the research on low blood sugar and weight HERE
  • Read about the regulation of glucose HERE
  • Learn the benefits of a moderate-protein diet HERE
  • Read my 5 Protein Mistakes You Might Be Making Blog Article
  • Listen to Episode 3 of The Holly Perkins Health Podcast HERE
  • Get FREE access to my 14-page nutrition guide HERE

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 health care 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.

]]> Tue, 21 Nov 2023 06:00:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast Today we are talking about the link between blood sugar and brain power — and why the time you eat is the key to success! In this episode, I’ll share the connection between your mood and low blood sugar. You’ll learn your body's low fuel signals, and which foods to eat together to reduce hunger and overeating. I truly believe you deserve to feel the best you ever have!

First, I share an experience where I wound up with a half-eaten jar of peanut butter. Turns out I wasn’t aware of my hunger — or my low blood sugar! I detail the signs of low blood sugar and why it’s important to eat before you’re hungry. I also share how low blood sugar triggers stress-related hormones and which foods stabilize blood sugar levels.

If you are struggling with hunger, food cravings, or mood swings and want to stabilize your blood sugar levels. This episode is for you.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • Me + peanut butter-eating behaviors + low blood sugar
  • Three reasons to eat before you’re hungry
  • Stable blood sugar benefits + common misconceptions
  • Which foods stabilize blood sugar
  • The link between low blood sugar and hormones
  • How to gain FREE access to Strength Without Stress

Resources Mentioned:

  • See the research on the dietary carbohydrate-to-protein ratio HERE
  • See the research on low blood sugar and weight HERE
  • Read about the regulation of glucose HERE
  • Learn the benefits of a moderate-protein diet HERE
  • Read my 5 Protein Mistakes You Might Be Making Blog Article
  • Listen to Episode 3 of The Holly Perkins Health Podcast HERE
  • Get FREE access to my 14-page nutrition guide HERE

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 health care 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.

]]> Why Eating When You’re Hungry is Backwards Holly Perkins, BS CSCS 00:26:31 Today we are talking about the link between blood sugar and brain power — and why the time you eat is the key to success! In this episode, I’ll share the connection between your mood and low blood sugar. You’ll learn your body's low fuel signals, and which foods to eat together to reduce hunger and overeating. I truly believe you deserve to feel the best you ever have! First, I share an experience where I wound up with a half-eaten jar of peanut butter. Turns out I wasn’t aware of my hunger — or my low blood sugar! I detail the signs of low blood sugar and why it’s important to eat before you’re hungry. I also share how low blood sugar triggers stress-related hormones and which foods stabilize blood sugar levels. If you are struggling with hunger, food cravings, or mood swings and want to stabilize your blood sugar levels. This episode is for you.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now! If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:Me + peanut butter-eating behaviors + low blood sugar Three reasons to eat before you’re hungryStable blood sugar benefits + common misconceptionsWhich foods stabilize blood sugar The link between low blood sugar and hormonesHow to gain FREE access to Strength Without StressResources Mentioned:See the research on the dietary carbohydrate-to-protein ratio HERESee the research on low blood sugar and weight HERERead about the regulation of glucose HERELearn the benefits of a moderate-protein diet HERERead my 5 Protein Mistakes You Might Be Making Blog ArticleListen to Episode 3 of The Holly Perkins Health Podcast HEREGet FREE access to my 14-page nutrition guide HERE 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... Today we are talking about the link between blood sugar and brain power — and why the time you eat is the key to success! In this episode, I’ll share the connection between your mood and low blood sugar. You’ll learn your body's low fuel signals, and which foods to eat together to reduce hunger and overeating. I truly believe you deserve to feel the best you ever have! First, I share an experience where I wound up with a half-eaten jar of peanut butter. Turns out I wasn’t aware of my hunger — or my low blood sugar! I detail the signs of low blood sugar and why it’s important to eat before you’re hungry. I also share how low blood sugar triggers stress-related hormones and which foods stabilize blood sugar levels. If you are struggling with hunger, food cravings, or mood swings and want to stabilize your blood sugar levels. This episode is for you.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now! If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:Me + peanut butter-eating behaviors + low blood sugar Three reasons to eat before you’re hungryStable blood sugar benefits + common misconceptionsWhich foods stabilize blood sugar The link between low blood sugar and hormonesHow to gain FREE access to Strength Without StressResources Mentioned:See the research on the dietary carbohydrate-to-protein ratio HERESee the research on low blood sugar and weight HERERead about the regulation of glucose HERELearn the benefits of a moderate-protein diet HERERead my 5 Protein Mistakes You Might Be Making Blog ArticleListen to Episode 3 of The Holly Perkins Health Podcast HEREGet FREE access to my 14-page nutrition guide HERE 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... false full 4 8fdec178-92b6-4e51-a5ca-cb59a49527ef When Your Workout Isn't Working Today we are discussing the challenge of silent systemic inflammation — and I have a PSA for you: Exercise could actually be increasing your risk of chronic health issues. In this episode, you will learn how and when to pay attention to estrogen and inflammation. I illustrate sneaky inflammation symptoms and also provide workout tips to strengthen your body’s ability to manage inflammation.

First, I share my personal experience with toxic mold as it attacked my immune system and triggered inflammation — and it turns out perimenopause was involved, too! I detail the link between an imbalanced workout and systemic inflammation plus three types of assessment to troubleshoot. I share how to track inflammation symptoms plus a common misconception about estrogen’s effect on the body. I believe feeling great on the journey to improved physical resilience is 100% possible, no matter what health issues are thrown your way!

If you are a woman over the age of 35 with unexpected allergies and skin issues, digestive challenges, mood changes, and/or deep fatigue. This episode is for you.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now! Stay strong my friend.

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Your review helps my podcast to perform better. This means it will reach more people — and that means YOU helped another person, somewhere, who needed it today! Oh, and be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • My experience with toxic mold
  • The link between declining estrogen and inflammation
  • Misconceptions about perimenopause
  • The link between an imbalanced workout and inflammation
  • Three workout tips for combating odd symptoms
  • How to track and connect inflammation symptoms
  • How to gain FREE access to Strength Without Stress

Resources Mentioned:

  • The Journal of Neuroinflammation Perimenopause article
  • Get FREE access to my 14-page nutrition guide HERE

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 health care 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.

]]> Tue, 14 Nov 2023 06:10:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast Today we are discussing the challenge of silent systemic inflammation — and I have a PSA for you: Exercise could actually be increasing your risk of chronic health issues. In this episode, you will learn how and when to pay attention to estrogen and inflammation. I illustrate sneaky inflammation symptoms and also provide workout tips to strengthen your body’s ability to manage inflammation.

First, I share my personal experience with toxic mold as it attacked my immune system and triggered inflammation — and it turns out perimenopause was involved, too! I detail the link between an imbalanced workout and systemic inflammation plus three types of assessment to troubleshoot. I share how to track inflammation symptoms plus a common misconception about estrogen’s effect on the body. I believe feeling great on the journey to improved physical resilience is 100% possible, no matter what health issues are thrown your way!

If you are a woman over the age of 35 with unexpected allergies and skin issues, digestive challenges, mood changes, and/or deep fatigue. This episode is for you.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now! Stay strong my friend.

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Your review helps my podcast to perform better. This means it will reach more people — and that means YOU helped another person, somewhere, who needed it today! Oh, and be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • My experience with toxic mold
  • The link between declining estrogen and inflammation
  • Misconceptions about perimenopause
  • The link between an imbalanced workout and inflammation
  • Three workout tips for combating odd symptoms
  • How to track and connect inflammation symptoms
  • How to gain FREE access to Strength Without Stress

Resources Mentioned:

  • The Journal of Neuroinflammation Perimenopause article
  • Get FREE access to my 14-page nutrition guide HERE

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 health care 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.

]]> When Your Workout Isn't Working BS CSCS, Holly Perkins 00:26:26 Today we are discussing the challenge of silent systemic inflammation — and I have a PSA for you: Exercise could actually be increasing your risk of chronic health issues. In this episode, you will learn how and when to pay attention to estrogen and inflammation. I illustrate sneaky inflammation symptoms and also provide workout tips to strengthen your body’s ability to manage inflammation.First, I share my personal experience with toxic mold as it attacked my immune system and triggered inflammation — and it turns out perimenopause was involved, too! I detail the link between an imbalanced workout and systemic inflammation plus three types of assessment to troubleshoot. I share how to track inflammation symptoms plus a common misconception about estrogen’s effect on the body. I believe feeling great on the journey to improved physical resilience is 100% possible, no matter what health issues are thrown your way!If you are a woman over the age of 35 with unexpected allergies and skin issues, digestive challenges, mood changes, and/or deep fatigue. This episode is for you.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now! Stay strong my friend. If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Your review helps my podcast to perform better. This means it will reach more people — and that means YOU helped another person, somewhere, who needed it today! Oh, and be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:My experience with toxic moldThe link between declining estrogen and inflammationMisconceptions about perimenopause The link between an imbalanced workout and inflammation Three workout tips for combating odd symptoms How to track and connect inflammation symptoms How to gain FREE access to Strength Without StressResources Mentioned:The Journal of Neuroinflammation Perimenopause article Get FREE access to my 14-page nutrition guide HERE 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... Today we are discussing the challenge of silent systemic inflammation — and I have a PSA for you: Exercise could actually be increasing your risk of chronic health issues. In this episode, you will learn how and when to pay attention to estrogen and inflammation. I illustrate sneaky inflammation symptoms and also provide workout tips to strengthen your body’s ability to manage inflammation.First, I share my personal experience with toxic mold as it attacked my immune system and triggered inflammation — and it turns out perimenopause was involved, too! I detail the link between an imbalanced workout and systemic inflammation plus three types of assessment to troubleshoot. I share how to track inflammation symptoms plus a common misconception about estrogen’s effect on the body. I believe feeling great on the journey to improved physical resilience is 100% possible, no matter what health issues are thrown your way!If you are a woman over the age of 35 with unexpected allergies and skin issues, digestive challenges, mood changes, and/or deep fatigue. This episode is for you.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now! Stay strong my friend. If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Your review helps my podcast to perform better. This means it will reach more people — and that means YOU helped another person, somewhere, who needed it today! Oh, and be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:My experience with toxic moldThe link between declining estrogen and inflammationMisconceptions about perimenopause The link between an imbalanced workout and inflammation Three workout tips for combating odd symptoms How to track and connect inflammation symptoms How to gain FREE access to Strength Without StressResources Mentioned:The Journal of Neuroinflammation Perimenopause article Get FREE access to my 14-page nutrition guide HERE 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... false full 3 7d108e8d-84b2-4615-9579-b8b7bceb48a8 The Problem With Losing Weight Today we are investigating the problem with losing weight. In this episode, I offer a new perspective: Stop focusing on the bathroom scale. I cover challenges with losing weight and provide a reframe for weight loss, diet, and exercise. Then, I teach you why body composition is the gold standard measure of your health, fitness, and physical improvement — and the only one that needs your attention.

First, I detail three problems with losing weight and how to focus your mindset on muscle building. I provide new perspectives for losing weight and share a few reasons why BMI is problematic for women. I also illustrate body weight vs body composition and how to accurately assess your body composition. You get to decide what your body looks and feels like… and I cannot wait to see the photo of you marching your scale out to the garbage bin.

If you are frustrated by increasing belly fat, or obsess over your diet and the number on the bathroom scale. This episode is for you.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • The fitness industry’s obsession with body fat
  • Three problems with losing weight
  • A reframe around body fat and losing weight
  • Three new perspectives around losing weight
  • Why BMI is problematic for women
  • Two ways to assess body composition
  • How to gain FREE access to Strength Without Stress

Resources Mentioned:

  • Journal of Clinical Densitometry article
  • Get FREE access to my 14-page nutrition guide HERE

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 health care 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.

]]> Tue, 14 Nov 2023 06:05:00 +0000 holly@hollyperkins.com (Holly Perkins, BS CSCS) https://www.hollyperkins.com/podcast Today we are investigating the problem with losing weight. In this episode, I offer a new perspective: Stop focusing on the bathroom scale. I cover challenges with losing weight and provide a reframe for weight loss, diet, and exercise. Then, I teach you why body composition is the gold standard measure of your health, fitness, and physical improvement — and the only one that needs your attention.

First, I detail three problems with losing weight and how to focus your mindset on muscle building. I provide new perspectives for losing weight and share a few reasons why BMI is problematic for women. I also illustrate body weight vs body composition and how to accurately assess your body composition. You get to decide what your body looks and feels like… and I cannot wait to see the photo of you marching your scale out to the garbage bin.

If you are frustrated by increasing belly fat, or obsess over your diet and the number on the bathroom scale. This episode is for you.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

  • The fitness industry’s obsession with body fat
  • Three problems with losing weight
  • A reframe around body fat and losing weight
  • Three new perspectives around losing weight
  • Why BMI is problematic for women
  • Two ways to assess body composition
  • How to gain FREE access to Strength Without Stress

Resources Mentioned:

  • Journal of Clinical Densitometry article
  • Get FREE access to my 14-page nutrition guide HERE

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 health care 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.

]]> The Problem With Losing Weight Holly Perkins, BS CSCS 00:33:34 Today we are investigating the problem with losing weight. In this episode, I offer a new perspective: Stop focusing on the bathroom scale. I cover challenges with losing weight and provide a reframe for weight loss, diet, and exercise. Then, I teach you why body composition is the gold standard measure of your health, fitness, and physical improvement — and the only one that needs your attention. First, I detail three problems with losing weight and how to focus your mindset on muscle building. I provide new perspectives for losing weight and share a few reasons why BMI is problematic for women. I also illustrate body weight vs body composition and how to accurately assess your body composition. You get to decide what your body looks and feels like… and I cannot wait to see the photo of you marching your scale out to the garbage bin. If you are frustrated by increasing belly fat, or obsess over your diet and the number on the bathroom scale. This episode is for you.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now! If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:The fitness industry’s obsession with body fat Three problems with losing weight  A reframe around body fat and losing weightThree new perspectives around losing weight Why BMI is problematic for women Two ways to assess body compositionHow to gain FREE access to Strength Without StressResources Mentioned:Journal of Clinical Densitometry articleGet FREE access to my 14-page nutrition guide HERE 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 health care professionals for any such conditions. Today we are investigating the problem with losing weight. In this episode, I offer a new perspective: Stop focusing on the bathroom scale. I cover challenges with losing weight and provide a reframe for weight loss, diet, and exercise. Then, I teach you why body composition is the gold standard measure of your health, fitness, and physical improvement — and the only one that needs your attention. First, I detail three problems with losing weight and how to focus your mindset on muscle building. I provide new perspectives for losing weight and share a few reasons why BMI is problematic for women. I also illustrate body weight vs body composition and how to accurately assess your body composition. You get to decide what your body looks and feels like… and I cannot wait to see the photo of you marching your scale out to the garbage bin. If you are frustrated by increasing belly fat, or obsess over your diet and the number on the bathroom scale. This episode is for you.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now! If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:The fitness industry’s obsession with body fat Three problems with losing weight  A reframe around body fat and losing weightThree new perspectives around losing weight Why BMI is problematic for women Two ways to assess body compositionHow to gain FREE access to Strength Without StressResources Mentioned:Journal of Clinical Densitometry articleGet FREE access to my 14-page nutrition guide HERE 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 health care professionals for any such conditions. false full 2 f6589c1e-4cae-401d-8db4-e7eafd30d373 *This* Is Actually The Fountain of Youth Welcome to The Holly Perkins Health Podcast! In this episode, we take a deep dive into what I believe is the secret to opportunity and vitality: *drumroll please* Strength Training, also known as Progressive Resistance Training. I cover why I’m an advocate for strength training, and the ways strength training helps you feel (and quite literally be) younger.

First, I illustrate the difference between biological and chronological age. I dispute misleading claims about building muscle, and detail how insulin sensitivity affects muscle mass. Then, I share four ways lean muscle mass works to keep your body feeling young and explain the difference between body weight focus and improved body composition. Strength training will help improve energy and reduce your risk of chronic disease… and you’ll feel great, too.

Along the way, you’ll gain research-backed resources in support of your success, and hear stories and lessons from my 30 years of experience. If you always feel tired, struggle to feel your best, or feel like managing body fat is a constant battle. This episode is for you.

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. It really helps the show grow and reach other people who are doing the work.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access.

Topics Covered:

  • Why I stopped running and turned to rehabilitative exercises
  • How strength training reduces biological age
  • Three reasons why strength training is the key to feeling younger
  • Misleading claims about building muscle
  • Four ways lean muscle mass keeps you young
  • Body weight focus vs. improved body composition
  • How to gain access FREE access to Strength Without Stress

Resources Mentioned:

  • Harvard Medical School Center for Bioethics article
  • British Journal of Sports Medicine article

Follow Me:


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 health care 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.

]]> Tue, 14 Nov 2023 06:00:00 +0000 holly@hollyperkins.com (BS CSCS, Holly Perkins) https://www.hollyperkins.com/podcast Welcome to The Holly Perkins Health Podcast! In this episode, we take a deep dive into what I believe is the secret to opportunity and vitality: *drumroll please* Strength Training, also known as Progressive Resistance Training. I cover why I’m an advocate for strength training, and the ways strength training helps you feel (and quite literally be) younger.

First, I illustrate the difference between biological and chronological age. I dispute misleading claims about building muscle, and detail how insulin sensitivity affects muscle mass. Then, I share four ways lean muscle mass works to keep your body feeling young and explain the difference between body weight focus and improved body composition. Strength training will help improve energy and reduce your risk of chronic disease… and you’ll feel great, too.

Along the way, you’ll gain research-backed resources in support of your success, and hear stories and lessons from my 30 years of experience. If you always feel tired, struggle to feel your best, or feel like managing body fat is a constant battle. This episode is for you.

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. It really helps the show grow and reach other people who are doing the work.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access.

Topics Covered:

  • Why I stopped running and turned to rehabilitative exercises
  • How strength training reduces biological age
  • Three reasons why strength training is the key to feeling younger
  • Misleading claims about building muscle
  • Four ways lean muscle mass keeps you young
  • Body weight focus vs. improved body composition
  • How to gain access FREE access to Strength Without Stress

Resources Mentioned:

  • Harvard Medical School Center for Bioethics article
  • British Journal of Sports Medicine article

Follow Me:


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 health care 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.

]]> *This* Is Actually The Fountain of Youth BS CSCS, Holly Perkins 00:37:05 Welcome to The Holly Perkins Health Podcast! In this episode, we take a deep dive into what I believe is the secret to opportunity and vitality: *drumroll please* Strength Training, also known as Progressive Resistance Training. I cover why I’m an advocate for strength training, and the ways strength training helps you feel (and quite literally be) younger. First, I illustrate the difference between biological and chronological age. I dispute misleading claims about building muscle, and detail how insulin sensitivity affects muscle mass. Then, I share four ways lean muscle mass works to keep your body feeling young and explain the difference between body weight focus and improved body composition. Strength training will help improve energy and reduce your risk of chronic disease… and you’ll feel great, too. Along the way, you’ll gain research-backed resources in support of your success, and hear stories and lessons from my 30 years of experience. If you always feel tired, struggle to feel your best, or feel like managing body fat is a constant battle. This episode is for you. If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. It really helps the show grow and reach other people who are doing the work. Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access.Topics Covered:Why I stopped running and turned to rehabilitative exercisesHow strength training reduces biological ageThree reasons why strength training is the key to feeling youngerMisleading claims about building muscle Four ways lean muscle mass keeps you youngBody weight focus vs. improved body compositionHow to gain access FREE access to Strength Without StressResources Mentioned:Harvard Medical School Center for Bioethics articleBritish Journal of Sports Medicine article 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 health care professionals for any such conditions. Welcome to The Holly Perkins Health Podcast! In this episode, we take a deep dive into what I believe is the secret to opportunity and vitality: *drumroll please* Strength Training, also known as Progressive Resistance Training. I cover why I’m an advocate for strength training, and the ways strength training helps you feel (and quite literally be) younger. First, I illustrate the difference between biological and chronological age. I dispute misleading claims about building muscle, and detail how insulin sensitivity affects muscle mass. Then, I share four ways lean muscle mass works to keep your body feeling young and explain the difference between body weight focus and improved body composition. Strength training will help improve energy and reduce your risk of chronic disease… and you’ll feel great, too. Along the way, you’ll gain research-backed resources in support of your success, and hear stories and lessons from my 30 years of experience. If you always feel tired, struggle to feel your best, or feel like managing body fat is a constant battle. This episode is for you. If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. It really helps the show grow and reach other people who are doing the work. Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access.Topics Covered:Why I stopped running and turned to rehabilitative exercisesHow strength training reduces biological ageThree reasons why strength training is the key to feeling youngerMisleading claims about building muscle Four ways lean muscle mass keeps you youngBody weight focus vs. improved body compositionHow to gain access FREE access to Strength Without StressResources Mentioned:Harvard Medical School Center for Bioethics articleBritish Journal of Sports Medicine article 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 health care professionals for any such conditions. false full 1 d473aee2-f744-4761-8fd8-246709fd2501 Introducing The Holly Perkins Health Podcast Did you know that if you’re a woman over the age of 35, your health, fitness, and nutrition needs radically differ from most of the information out there? If the generic advice isn’t working for you it’s most likely because it’s designed for younger people, or created by men who don’t fully understand the unique needs of a woman’s body. If you want to feel strong, energetic, and empowered in your body so you can keep up with the life you love, you’re in the right place.

Your host, world-renowned women's health and nutrition expert Holly Perkins, is your go-to source for science-backed strategies to transform your body…and therefore your life. With over 30 years in practice, she's guided thousands of women to achieve a stronger, healthier, and more energetic version of themselves.

Holly’s proven methods are unique and designed to fit your specific needs as a woman, so you can finally understand your physiology, and get the body - and vibrant health - you’ve always wanted. Each episode will give you resources to help improve body composition, regulate blood sugar, and reduce dangerous inflammation, resulting in a lower risk of life-threatening diseases so you can feel confident about your years ahead.


Tune in every week for great insights into your health, fitness, and nutrition questions with practical steps to help you - all in under 30 minutes! If you’re ready to create the body you need to keep up with the life you love, hit the follow button and get ready to experience your best body ever.

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.

]]> Mon, 30 Oct 2023 07:00:00 +0000 holly@hollyperkins.com (Holly Perkins) https://www.hollyperkins.com/podcast Did you know that if you’re a woman over the age of 35, your health, fitness, and nutrition needs radically differ from most of the information out there? If the generic advice isn’t working for you it’s most likely because it’s designed for younger people, or created by men who don’t fully understand the unique needs of a woman’s body. If you want to feel strong, energetic, and empowered in your body so you can keep up with the life you love, you’re in the right place.

Your host, world-renowned women's health and nutrition expert Holly Perkins, is your go-to source for science-backed strategies to transform your body…and therefore your life. With over 30 years in practice, she's guided thousands of women to achieve a stronger, healthier, and more energetic version of themselves.

Holly’s proven methods are unique and designed to fit your specific needs as a woman, so you can finally understand your physiology, and get the body - and vibrant health - you’ve always wanted. Each episode will give you resources to help improve body composition, regulate blood sugar, and reduce dangerous inflammation, resulting in a lower risk of life-threatening diseases so you can feel confident about your years ahead.


Tune in every week for great insights into your health, fitness, and nutrition questions with practical steps to help you - all in under 30 minutes! If you’re ready to create the body you need to keep up with the life you love, hit the follow button and get ready to experience your best body ever.

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.

]]> Introducing The Holly Perkins Health Podcast Holly Perkins 00:02:59 Did you know that if you’re a woman over the age of 35, your health, fitness, and nutrition needs radically differ from most of the information out there? If the generic advice isn’t working for you it’s most likely because it’s designed for younger people, or created by men who don’t fully understand the unique needs of a woman’s body. If you want to feel strong, energetic, and empowered in your body so you can keep up with the life you love, you’re in the right place. Your host, world-renowned women's health and nutrition expert Holly Perkins, is your go-to source for science-backed strategies to transform your body…and therefore your life. With over 30 years in practice, she's guided thousands of women to achieve a stronger, healthier, and more energetic version of themselves. Holly’s proven methods are unique and designed to fit your specific needs as a woman, so you can finally understand your physiology, and get the body - and vibrant health -  you’ve always wanted. Each episode will give you resources to help improve body composition, regulate blood sugar, and reduce dangerous inflammation, resulting in a lower risk of life-threatening diseases so you can feel confident about your years ahead.Tune in every week for great insights into your health, fitness, and nutrition questions with practical steps to help you - all in under 30 minutes! If you’re ready to create the body you need to keep up with the life you love, hit the follow button and get ready to experience your best body ever.  Did you know that if you’re a woman over the age of 35, your health, fitness, and nutrition needs radically differ from most of the information out there? If the generic advice isn’t working for you it’s most likely because it’s designed for younger people, or created by men who don’t fully understand the unique needs of a woman’s body. If you want to feel strong, energetic, and empowered in your body so you can keep up with the life you love, you’re in the right place. Your host, world-renowned women's health and nutrition expert Holly Perkins, is your go-to source for science-backed strategies to transform your body…and therefore your life. With over 30 years in practice, she's guided thousands of women to achieve a stronger, healthier, and more energetic version of themselves. Holly’s proven methods are unique and designed to fit your specific needs as a woman, so you can finally understand your physiology, and get the body - and vibrant health -  you’ve always wanted. Each episode will give you resources to help improve body composition, regulate blood sugar, and reduce dangerous inflammation, resulting in a lower risk of life-threatening diseases so you can feel confident about your years ahead.Tune in every week for great insights into your health, fitness, and nutrition questions with practical steps to help you - all in under 30 minutes! If you’re ready to create the body you need to keep up with the life you love, hit the follow button and get ready to experience your best body ever.  false trailer