The Holly Perkins Health 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/reviewThis offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!-Resources:• https://pmc.ncbi.nlm.nih.gov/articles/PMC7237395/• https://pubmed.ncbi.nlm.nih.gov/33767255/• https://pmc.ncbi.nlm.nih.gov/articles/PMC10987311/ • Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout.• Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog• Find me on Instagram: @hollyperkins• Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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

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

Have you ever wondered why 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/reviewThis offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!Resources:• Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout.• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog• Find me on Instagram: @hollyperkins• Discover more on my website: hollyperkins.com+Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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

Are you tired of following health and fitness advice that just doesn't seem to work for you? You're not alone! Many women, especially those over 40, find themselves caught in a web of myths that hinder their progress in achieving their health and wellness goals. In this enlightening episode of The Holly Perkins Health Podcast, I delve deep into the three major myths that are holding women back in the realms of weight loss, nutrition, and strength training.As I often say, "The right strategies can empower you to feel stronger, leaner, and more energized. " Yet, so many women are led to believe that cutting carbohydrates and engaging in high-intensity workouts are the keys to success. Unfortunately, these popular strategies can be counterproductive, leading to frustration and stagnation. Instead of seeing the results you desire, you might be experiencing the opposite effect, especially as you navigate the changes that come with perimenopause and menopause.Throughout my coaching experience, I’ve discovered that women often achieve better results by embracing a balanced diet that includes carbohydrates and focusing on progressive strength training rather than high-intensity workouts. This approach not only supports fat loss but also enhances body composition and bone health, which are critical for women over 40. I also critically examine intermittent fasting, highlighting how it can lead to muscle loss and hormonal imbalances, particularly in women.By debunking these pervasive myths, my goal is to empower you to adopt healthier, more effective strategies tailored to your body and lifestyle. This episode is not just about fitness; it’s about holistic health, mental health, and nurturing your well-being. Join me as I share insights that can transform your approach to women's health and wellness. Let’s rewrite the narrative around women's fitness, so you can finally feel the strength and vitality you deserve!Tune in now to discover how you can take control of your health journey and break free from the misconceptions that have been holding you back. Your path to a healthier, more vibrant life starts here!If you're interested in womens health, this is the podcast for you.Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/reviewThis offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!Resources:• https://pmc.ncbi.nlm.nih.gov/articles/PMC8017325/• https://pmc.ncbi.nlm.nih.gov/articles/PMC3735822/• https://www.nejm.org/doi/full/10.1056/NEJMoa2114833• 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• Learn more on my website: hollyperkins.comFollow and Subscribe so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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

In this episode, we’re diving into one of the most powerful things you can do for your 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 programsTo get free access to Strength Without Stress, post a Review wherever you’re listening. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/reviewThis is a limited-time offer before it sells for $197–grab it while you can for lifetime access. Topics covered(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 resultsResources MentionedTranscripts can be found on the official blog page for this episode at hollyperkins.com/bloghttps://diabetes.org/about-diabetes/statistics/about-diabeteshttps://www.cdc.gov/diabetes/php/data-research/index.htmlFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 it's a valuable supplement for women's health and wellness. For years, creatine has been marketed almost exclusively to men (and not women over 40) in the gym. But the science is clear: creatine is a powerful tool for women, 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. For women over 40, it 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 MentionedResearch about creatine supplements and aging musculoskeletal healthResearch on how the International Society of Sports Nutrition views creatine supplements and exercise Research on common questions and misconceptions around creatineResearch about creatine ingestion strategies on lean tissue mass and strength in adultsResearch on sarcopenia, frailty, and diabetes in older adultsResearch on exercise and sports nutrition Research on creatine and the muscle-brain axisResearch on how creatine affects performance and training adaptationsTranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Want the benefits of impact training for bone health 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 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. 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, and you'll get them in this episode. When you move gradually and pass the strength benchmarks, you will not only be safe but you will be a powerhouse actively reversing osteopenia and building strong bones for life.Topics covered(01:57) Nearly half of U.S. women will develop osteopenia, the precursor to osteoporosis(08:54) Why you should never start impact training without preparation(19:52) How ground reaction forces help your bones get stronger(24:41) Key benchmarks to know when you can safely begin impact exercises(29:54) Beginner impact exercises and progressions to get started Resources MentionedResearch on the safety of lower limb movement in older adultsResearch on plyometric exercise concepts Research on rehabilitating athletes through plyometric exerciseResearch on the magnitude and rate of mechanical loading of exercise modesResearch on osteoporosis in older adultsTranscripts can be found on the official blog page for this episode at hollyperkins.com/blog Follow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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

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

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

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

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

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