The Holly Perkins Health Podcast

Why is it so hard to stick with the habits we know are good for us? If you’ve ever wondered why you keep falling back into old patterns—even when you’re motivated to change—this episode is for you. In this conversation, I’m joined by behavior change expert Marcy Verduin, Senior Associate Dean for Medical Education, Professor of Psychiatry, University of Central Florida College of Medicine to unpack the psychology behind lasting change. We explore why motivation isn’t enough, why “starting over” is actually part of the process, and how to build habits that become a natural part of your life. The truth is, behavior change isn’t about having more willpower. It’s about understanding how change really works, embracing the discomfort that comes with growth, and taking small, strategic steps that create momentum over time. Whether you’re trying to exercise consistently, improve your nutrition, or finally follow through on the promises you’ve made to yourself, this episode will help you stop judging yourself and start creating habits that actually last. In this episode, you’ll learn: Why changing your habits feels so difficult—even when you genuinely want to change. The five stages of behavior change and how to identify where you are right now. Why feeling torn or unmotivated is a normal part of the process, not a sign you’re failing. A simple exercise to uncover what’s keeping you stuck and strengthen your motivation to move forward. How to build confidence through small wins instead of waiting until you “feel ready.” Why all-or-nothing thinking sabotages progress—and what to do instead. Practical strategies for creating habits that stick for the long term. If you’ve ever said, “Why can’t I just be more consistent?” this conversation may completely change the way you think about personal growth. Remember, lasting transformation rarely happens through one big breakthrough. It happens through small decisions, repeated consistently, until they become part of who you are. When you understand the science of behavior change, you stop relying on motivation and start creating a life that naturally supports the habits you want. The Strong by Design 3-Day Workshop begins September 17th, 2026. When you sign up for this free training series, you’ll discover the science of building muscle, improving body composition, and creating a stronger, more resilient body—without spending hours in the gym or chasing another restrictive diet. Click here to grab your free seat. Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months. I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value). It’s called Optimized for Muscle Lab. To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/review This is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost. Resources: Upgrade your protein intake with Equip Prime Protein Beef Isolate Powder and save 15% here. Check out The Fitness Motivation Myth: You Don’t Need More Motivation – You Need More Proof next! Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Turning 50 was a wake-up call for Christy, a 51-year-old accounting manager. She realized that her standard routine of light walking and mild diet tweaks couldn’t support the vibrant future she wanted. Her transformation began internally during the pandemic, where she learned to view her body as a vessel worthy of care, dismantling the habits that had previously held her back. Christy realized her weight and fatigue were tied to emotional patterns; she used food to cope with past traumas. By choosing self-love over aesthetics, she transitioned from emotional eating to fueling her body for longevity. This shift helped her realize that fitness after 50 isn’t about fighting aging, but about building the strength and resilience needed to enjoy life with confidence. Christy was tired of accepting the “inevitable” aches and pains of aging. She broke her cycle of starting and quitting by fully committing to a long-term plan. Instead of short-term fixes, she embraced the discomfort of growth, choosing consistency over convenience to ensure her future mobility and vigor. Strength training was the game-changer. By lifting three days a week, Christy replaced cardio-only workouts with functional resistance training. The results were measurable: she built lean muscle, increased her bone mineral density, and even reduced her reliance on blood pressure medication. Strength training transformed from a chore into a vital investment in her long-term health. Christy leveraged her analytical skills to track macros, treating food as essential fuel rather than an emotional crutch. This precise approach, combined with a focus on protein and nutrient density, led to major milestones: fitting into college-era clothes, balanced hormones, and a body fat percentage below 30%. She now embraces aging with peace, backed by a strong, resilient foundation. Key Takeaways: Identify how unresolved emotions and past trauma can impact physical habits and weight management. Implement strength training to improve mobility, increase bone density, and boost metabolic health after 50. Shift your perspective on nutrition from emotional eating to viewing food as essential fuel for a vibrant life. Recognize that you are worthy of health and wellness, regardless of your current starting point. Christy’s journey proves it is never too late to take control. Regardless of your age, you can enhance your quality of life by shifting your mindset from self-neglect to self-prioritization. By committing to your well-being today, you aren’t just changing your life—you are securing your future. Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months. I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value) . It’s called Optimized for Muscle Lab. To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/review This is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost. Resources: Upgrade your protein intake with Equip Prime Protein Beef Isolate Powder and save 15% here. Check out episode 112: Proven Workout Tips for Women’s Health After 50 next! Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you’ve ever said, “I’ll start on Monday” or “I just need to get motivated first,” this episode is for you. The truth is, motivation isn’t what creates consistency. It’s actually the result of consistency. In this episode, Holly challenges one of the biggest myths in fitness motivation: that you need to feel motivated before you take action. After more than 30 years of coaching women, she’s seen the same pattern over and over again. Women wait for the perfect mood, the perfect schedule, or the perfect burst of inspiration. Meanwhile, the life they want stays just out of reach. If you’re looking for lasting motivation for women, especially in the area of Women’s health and midlife women health, this conversation offers a completely different perspective. Here’s the shift that changes everything: Action → Proof → Confidence → Identity → Motivation Every workout you complete, every weight you lift, and every promise you keep to yourself becomes evidence that you’re becoming the woman you want to be. That evidence builds confidence. Confidence shapes your identity. And eventually, motivation shows up because your brain has proof that you’re someone who follows through. You’ll also learn why emotions are unreliable decision-makers, how to stop letting your feelings dictate your workouts, and why consistency will always outperform perfection. Holly also shares practical workout tips that help you stay consistent even on the days when you don’t feel motivated. Instead of measuring success by the number on the scale, Holly explains what you should be tracking instead, including: Completing workouts even when you don’t feel like it Increasing the weight you lift over time Feeling stronger during everyday activities Recovering more quickly between workouts Having more energy throughout your day Noticing improvements in how your clothes fit and how your body feels One of the most powerful ideas from this episode is that you don’t have to be perfect. In fact, 70% effort done consistently will produce better results than chasing 100% for a few weeks before burning out. The real skill isn’t never falling off track. It’s learning how to get back on track quickly. You’ll also hear Holly’s favorite strategy for the days when motivation feels completely absent: lower the barrier to entry. Sometimes success simply means putting on your workout clothes, walking into the gym, or committing to just ten minutes of movement. More often than not, motivation shows up after you’ve started—not before. If you’ve been waiting to feel ready, this episode may completely change the way you think about consistency. Because when you stop chasing motivation and start collecting proof, everything changes. In this episode, you’ll learn: Why motivation is earned—not found The science behind building confidence through action How to create an identity that supports lasting consistency Better ways to measure progress beyond the scale Why imperfect consistency beats perfect intensity A simple strategy to get moving on the days you least feel like it Every workout is a vote for the person you’re becoming. Resources: Upgrade your protein intake with Equip Prime Protein Beef Isolate Powder and save 15% here. Check out Episode 105 Strong Over 40: The Science of Building Muscle, Strengthening Bones, and Living Longer next! Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you ever wondered how a simple supplement could transform your health and vitality as you age? In this enlightening episode of The Holly Perkins Health Podcast, I dive deep into the world of creatine for women, especially focusing on its incredible benefits for women over 40. Often misunderstood and primarily marketed towards men, creatine is a powerhouse nutrient that can significantly enhance muscle strength, bone health, and even brain function. As we navigate midlife, the role of creatine for women becomes even more crucial, providing the support we need to maintain energy levels and overall wellness. Throughout this episode, I share my personal journey with creatine for women, illustrating how it has revolutionized my workouts and sharpened my mental clarity. I’ll provide you with actionable insights on how to effectively incorporate creatine into your daily routine, including recommended dosages, the best forms to use, and the optimal timing for maximum results. This isn’t just about lifting weights; it’s about enhancing your quality of life through informed nutrition and smart fitness choices. Let’s break down the myths surrounding creatine, reassuring you of its safety and efficacy based on extensive research. Many women are unaware of how creatine for women can boost not just physical strength but also cognitive function, making it a vital addition to your health regimen, especially as you embrace health after 50. Whether you're looking for workout tips, seeking to build lean muscle for women, or navigating menopause workouts, this episode is packed with the motivation you need to thrive. Join me as we explore the latest women health trends, discuss clean eating tips, and uncover how to eat for muscle. Together, we'll empower you to take charge of your health with confidence, focusing on how to track macros and implement muscle toning strategies that work for your unique body. This is not just a health podcast; it’s your guide to living vibrantly and strong over 40. Don’t miss out on this opportunity to learn how creatine for women can elevate your fitness journey and enhance your life! Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months. I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value). It’s called Optimized for Muscle Lab. To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/review This is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost. Resources: https://link.springer.com/article/10.1007/s12020-013-0070-4 https://pmc.ncbi.nlm.nih.gov/articles/PMC2048496/ https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/ https://pmc.ncbi.nlm.nih.gov/articles/PMC8229907/ https://pmc.ncbi.nlm.nih.gov/articles/PMC4929221/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6090881/ https://link.springer.com/article/10.1023/a:1022465203458 https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1579204/full Check out: “ Creatine for Women Over 40 to Improve Health & Wellness “ next Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you ever felt like your body is no longer your own, especially as you navigate the complexities of midlife? You're not alone! In this episode of The Holly Perkins Health Podcast, I dive deep into the challenges many women face in midlife, particularly regarding body changes, weight loss struggles, and feelings of hopelessness. Join me as I introduce you to Josie, a remarkable 52-year-old executive who has faced the daunting battle of weight gain and low energy despite her best efforts with various diets and fitness strategies. Josie's transformative journey is a powerful testament to the importance of strength training over the relentless pursuit of weight loss. By focusing on building lean muscle rather than merely chasing the scale, Josie successfully lost 26 pounds, significantly reduced her body fat, and reclaimed her confidence in her physical abilities. Her story serves as a beacon of hope, reminding us all that it’s never too late to make impactful changes in our lives. Throughout our conversation, I share practical workout tips for maintaining fitness while traveling and encourage you to prioritize strength training as a vital component of your wellness journey. We discuss how building muscle can enhance your energy levels and improve your overall health, especially for women over 35 navigating the challenges of menopause workouts and midlife women health issues. As I often say, “Rebuilding trust in your body is the first step towards embracing your strength. ” This episode is an inspiring reminder that true progress is possible at any age, even during perimenopause or menopause. Whether you're looking for nutrition for women, clean eating tips, or insights on how to track macros, I’ve got you covered! So, are you ready to reclaim your health and vitality? Tune in to this episode for motivation and insights that will empower you to embrace your body and its potential. Together, we’ll explore how to cultivate a positive mindset around fitness and wellness, ensuring that you feel strong over 40 and beyond. Don’t miss this opportunity to transform your approach to health after 50! Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months. I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value). It’s called Optimized for Muscle Lab. To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/review This is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost. Resources: Upgrade your protein intake with Equip Prime Protein Beef Isolate Powder and save 15% here. Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you ever wondered why 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 how much protein 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 consumption 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! Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months. I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value). It’s called Optimized for Muscle Lab. To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/review This is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost. Resources: Upgrade your protein intake with Equip Prime Protein and get 15% off here. https://pubmed.ncbi.nlm.nih.gov/15836464/ https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 Check out: "How to Track Macros the Right Way for Women” next Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you aware that the health challenges women face after 40 can significantly impact your vitality and well-being? In this enlightening episode of The Holly Perkins Health Podcast, I dive deep into the unique health challenges women encounter as they navigate hormonal changes and declining estrogen levels. With a focus on nutrition for women, I share essential insights on how these shifts affect metabolism and energy levels, particularly for women over 35. Having faced my own sudden health issues, I understand the common struggles many women experience, including food intolerances and anxiety. I want to empower you to take control of your health through smart nutrition. Discover three key strategies that can transform your approach to eating: pairing protein with carbohydrates, incorporating healthy fats and fiber, and maintaining regular eating intervals. This is not just about nutrition for women; it's about creating a sustainable lifestyle that supports your body’s evolving needs. As we age, adjusting our dietary habits becomes crucial. I encourage you to observe how different foods affect your body, especially during this transformative phase. Starting with the elimination of common irritants like dairy and wheat can pave the way for better overall well-being. Let’s explore how clean eating tips can enhance your mental health and fitness motivation, and how understanding how to eat for muscle can help you preserve lean muscle mass. Join me as I highlight the importance of a balanced macronutrient intake and how it can support your journey towards strong over 40. Whether you’re looking for workout tips, menopause workouts, or insights on pcos and fitness, this episode is packed with valuable information tailored for midlife women health. Together, we can navigate these changes and discover how to track macros effectively for optimal health after 50. Remember, you are not alone in this journey. With the right knowledge and support, you can achieve improved health and vitality. Tune in to find out how to cultivate a lifestyle that not only enhances your physical strength but also uplifts your spirit. Let’s embark on this journey towards wellness together! Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months. I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value). It’s called Optimized for Muscle Lab. To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/review This is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost. Resources: Upgrade your protein intake with Equip Prime Protein and get 15% off here. https://diabetes.org/about-diabetes/statistics Check out: "How to Track Macros the Right Way for Women” next Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you tired of hearing about "toning" workouts that promise results but never deliver? You're not alone! In this episode of The Holly Perkins Health Podcast, I dive deep into the misconception surrounding muscle toning, particularly for women over 40. The fitness industry's portrayal of 'toning' is, quite frankly, misleading. Muscles can only grow, shrink, or maintain their size—there's no magical exercise that will tone them. So, how do we achieve that lean, defined look we desire? It all comes down to building muscle and reducing body fat. Join me as I share my personal journey of struggling with body image and fitness in my 20s and 30s. I only found the athletic look I desired after turning 40, and I want to help you do the same! I’ll provide you with practical advice on how to build muscle effectively through strength training, emphasizing the importance of compound movements and progressive overload. Remember, it's not just about lifting weights; it’s about understanding how to eat for muscle growth and recovery. Nutrition plays a pivotal role in our fitness journey, especially for midlife women. I stress the importance of adequate protein intake and a balanced diet for muscle recovery and growth. Whether you’re navigating menopause workouts or looking for clean eating tips, I've got you covered! Let's shift our focus from weight loss to building strength and muscle, leading to long-term body composition changes that boost our confidence and health. Are you ready to embrace your strength and redefine your approach to fitness? Tune in to discover how you can become 'strong over 40' and thrive in this vibrant stage of life. Together, we can break free from outdated notions of muscle toning and empower ourselves with knowledge and motivation for women. This episode is packed with fitness motivation, workout tips, and insights into women’s health trends that will inspire you to take action and improve your energy levels. Let’s embark on this journey together—because health after 50 is not just a dream; it’s a reality waiting for you to seize! Don’t miss out on the valuable information that can transform your approach to fitness and wellness. Listen now and start your journey toward a stronger, more confident you! Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months. I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value). It’s called Optimized for Muscle Lab. To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/review This is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost. Resources: Check out “ How to Track Macros The Right Way for Women next! Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you aware that belly fat can pose serious health risks, especially for women over 40? In this episode of The Holly Perkins Health Podcast, I dive deep into the challenges many women face with belly fat as they age, emphasizing that this isn't just about aesthetics—it's about your health. As I always say, "Understanding your body is the first step toward empowerment. " With the right fitness motivation, you can reclaim your health and body composition. As we navigate through midlife, hormonal changes, particularly decreased estrogen, significantly impact our body, leading to increased belly fat and health concerns like heart disease and diabetes. But here's the good news: fat loss doesn't require excessive cardio or strict carb restrictions. Instead, I advocate for a balanced approach that incorporates strength training and proper nutrition tailored for women. I share workout tips that focus on building lean muscle for women, highlighting the importance of toning workouts that not only help with fat loss but also enhance your overall energy levels. Throughout the episode, I introduce actionable strategies for managing belly fat effectively. From regulating blood sugar levels to pairing carbohydrates with protein, I discuss how adjusting your macronutrient ratios can make a significant difference. Whether you're dealing with menopause workouts or navigating the complexities of PCOS and fitness, my insights will provide you with the motivation for women to take charge of their health. Join me as we explore clean eating tips and how to eat for muscle, empowering you to make informed nutritional choices. I’ll also touch on how to track macros effectively, ensuring you're on the right path toward wellness. Remember, positive changes are achievable with the right mindset and program. It's time to embrace the journey of being strong over 40 and redefine what women's health looks like. Tune in for a conversation filled with inspiration, practical advice, and the fitness motivation you need to thrive during this transformative phase of life. Let's embark on this journey together and unlock your potential for health after 50! Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months. I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value). It’s called Optimized for Muscle Lab. To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/review This is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost. Resources: Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout. Check out: “Belly Fat Loss in 14 Days: How Niki is Transforming Her Body After 40” next Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you ready to redefine your health after 50? In this inspiring episode of The Holly Perkins Health Podcast, I sit down with Carol, a remarkable 65-year-old retired RN from Long Beach, California, who has transformed her life through strength training and tailored nutrition. Carol candidly shares her journey of overcoming autoimmune disorders and the struggle of weight loss, highlighting the transformative impact of strength training on her health after 50. She states, “I never thought I could feel this strong and vibrant again! ” Join us as we delve into Carol's experience with undiagnosed Hashimoto's thyroiditis, which had left her feeling defeated and exhausted. Discover how her participation in my Body Composition Project led her to shift from high-intensity workouts that resulted in injuries to a more sustainable approach focused on strength training tailored for women over 35. Carol emphasizes the significance of balanced macronutrients and strategic eating, revealing how these changes not only boosted her energy levels but also enhanced her overall well-being. With practical workout tips and insights on nutrition for women, this episode is packed with valuable information for anyone seeking to improve their health after 50. Learn how to track macros effectively and why protein for women is essential for building lean muscle and toning workouts. Carol's story is a testament to the fact that it’s never too late to reclaim your health and vitality. If you’re a midlife woman looking for motivation, this episode is a must-listen! We explore the latest women health trends, including menopause workouts and the importance of listening to your body. Carol's journey serves as a powerful reminder that with the right mindset and support, you can achieve your fitness goals and thrive in your health after 50. Tune in for an episode filled with inspiration, motivation, and practical advice that will empower you to embrace your wellness journey! Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months. I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value). It’s called Optimized for Muscle Lab. To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/review This is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost. Resources: Save 20% on Creatone creatine by Brickhouse Nutrition by using code HOLLYP at checkout here. Check out “ Strong Over 40: The Science of Building Muscle, Strengthening Bones, and Living Longer ” next! Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you a woman over 40 who feels like achieving a super fit and ripped physique is just a dream? You’re not alone! Many women experience dissatisfaction with their bodies and health, but I’m here to tell you that you can absolutely transform your body at any age with the right workout tips. In this episode of The Holly Perkins Health Podcast, I uncover the six secrets to attaining visible abs and defined muscles, emphasizing that it’s not just about diet and exercise; it’s about adopting a lifestyle that prioritizes health and fitness. We dive deep into the mindset required for success, the importance of consistency, and the necessity of embracing discomfort on your fitness journey. I share insights on how to build lean muscle for women, effective toning workouts, and the crucial role of nutrition for women. Did you know that your energy levels can significantly impact your workouts? I’ll discuss how to optimize your energy and how to eat for muscle, including clean eating tips and the benefits of protein for women. As we navigate through the challenges of midlife women health, I aim to empower you with workout tips that inspire fitness motivation and encourage you to celebrate your progress. Remember, being ripped is not just a goal; it’s a commitment to a lifestyle that embraces wellness. I also touch on how to track macros effectively and the importance of balancing strict routines with flexibility and enjoyment. Whether you're dealing with menopause workouts or navigating fitness trends for women over 35, this episode is packed with valuable information tailored for you. Join me as we explore how to maintain a healthy mindset, find joy in the journey, and strive for strong over 40. Let’s redefine what it means to be fit and fabulous at any age, and remember—it's perfectly fine to choose a balanced life that includes fun and enjoyment. Tune in to discover how you can transform your fitness journey with the right workout tips and a positive outlook! Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months. I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value). It’s called Optimized for Muscle Lab. To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/review This is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost. Resources: Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout. Check out “Strong Over 40: The Science of Building Muscle” next! Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you ready to transform your body and embrace a healthier future? In this episode of The Holly Perkins Health Podcast, I dive deep into the vital importance of building muscle and strengthening bones, particularly for women over 40. Did you know that it’s never too late to enhance your metabolism, boost your energy levels, and improve your overall health? I believe that every woman deserves to feel strong and empowered, regardless of age. Throughout our conversation, I unravel the science behind muscle maintenance, revealing its critical role in metabolism, energy levels, and disease prevention. I challenge the common myths surrounding muscle loss after menopause and present compelling research that shows women can significantly improve their strength at any age. This episode is not just about fitness; it's about reclaiming your independence and longevity through effective strength training. “Strength training isn’t just a workout; it’s a retirement account for your health,” I share in this episode, emphasizing the biochemical benefits of muscle for women over 35 and for your health after 50. I provide practical workout tips that focus on progressive overload and compound movements, ensuring that you can incorporate these strategies into your routine seamlessly. Whether you’re looking for toning workouts, menopause workouts, or simply some fitness motivation, I’ve got you covered! We also explore the profound connection between strength training and brain health, revealing how building lean muscle can enhance your quality of life and mental health. As we age, prioritizing strength training becomes essential for maintaining vitality and independence. I encourage you to embrace this journey with me, as we discuss nutrition for women, including how to eat for muscle and the benefits of protein for women. Join me in this enlightening episode of The Holly Perkins Health Podcast as we navigate the latest women’s health trends, including how to track macros and the role of creatine for women. Together, let’s unlock the secrets to feeling strong over 40 and beyond, ensuring a vibrant, independent future. Don’t miss out on this chance to elevate your wellness journey! Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months. I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value). It’s called Optimized for Muscle Lab. To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/review This is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost. Resources: https://pubmed.ncbi.nlm.nih.gov/41963141/ https://pubmed.ncbi.nlm.nih.gov/7658954/ https://pubmed.ncbi.nlm.nih.gov/19588334/ Save 20% on Creatone creatine by Brickhouse Nutrition by using code HOLLYP at checkout here. Check out How to Track Macros Right for Women next! Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you a woman over 40 struggling to understand the secrets of muscle toning and effective strength training? You're not alone! In this enlightening episode of The Holly Perkins Health Podcast, I tackle the most pressing questions women face regarding muscle toning, protein intake, and the essentials of strength training. As I often say, "Muscle toning isn't a physiological process, but you can achieve a toned appearance through the right combination of building muscle and reducing body fat. " This episode is designed to empower you with the knowledge you need to transform your fitness journey. Many women mistakenly chase weight loss, believing it’s the key to a fit and healthy physique. However, I emphasize that building lean muscle for women is crucial, especially for those of us navigating midlife changes. If you've ever wondered why you're not gaining muscle despite heavy lifting and high protein intake, I provide answers that delve into the importance of recovery, nutrition, and a tailored training strategy. You'll learn how to optimize your workouts and nutrition for women to achieve the best results. As we age, particularly for women over 35, maintaining muscle mass becomes increasingly vital for our overall health. I share practical workout tips and insights from my 30 years of coaching experience, focusing on strength training for women over 40. This episode is packed with fitness motivation and clean eating tips that will help you elevate your energy levels and enhance your wellness journey. Join me as I explore the intersection of nutrition for women, including how to eat for muscle and the role of protein for women in your diet. I also touch on trending topics like menopause workouts and how to track macros effectively. Whether you're interested in toning workouts or understanding the impact of period and training on your fitness, this episode is a treasure trove of information tailored just for you. Let’s embrace our strength together and redefine what it means to be strong over 40. Tune in to The Holly Perkins Health Podcast for a comprehensive guide to achieving your fitness goals and enhancing your health after 50. You deserve to feel empowered and informed on your journey to wellness! Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months. I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value) . It’s called Optimized for Muscle Lab. To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/review This is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost. Resources: Check out “ How to Track Macros the Right Way ” next! Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you ready to transform your health without the stress of restrictive dieting? Join me, Holly Perkins, on this enlightening episode of The Holly Perkins Health Podcast, where we dive deep into the transformative power of tracking macros for optimal health, energy, and body composition—especially for women over 40. Understanding how to track macros can be a game-changer in your journey toward better nutrition and overall wellness. As I share my personal journey, I emphasize, "When you understand how to track macros —proteins, fats, and carbohydrates—you simplify your nutrition and empower yourself to achieve your health goals. " This episode is packed with insights that will help you stabilize blood sugar, reduce cravings, and enhance your well-being. I tackle common misconceptions surrounding nutrition, including the often-feared carbs, and reveal the importance of a balanced approach to eating. Throughout our conversation, I provide practical tips for tracking macros effectively. I stress the importance of focusing on protein first, understanding the unique roles of each macronutrient, and avoiding the pitfalls of perfectionism in tracking. Whether you're navigating menopause workouts, looking for workout tips, or seeking motivation for women over 35 fitness, this episode offers valuable advice tailored specifically for midlife women health. By the end of this episode, you’ll walk away with a flexible, informed approach to nutrition that fosters food freedom and supports your lifestyle, so you know how to track macros right. Let’s embrace a journey toward clean eating, discover how to eat for muscle, and unlock the secrets of lean muscle for women. Together, we can elevate our energy levels and redefine what wellness means for women after 50. So, are you ready to embrace the power of macro tracking and revolutionize your health? Tune in now to find out more! Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months. I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value) . It’s called Optimized for Muscle Lab . To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/review This is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost. Resources: Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout. Check out Energy Levels Women Want: How to Eat and Exercise to Actually Feel Great Again next! Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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

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

Are you feeling drained and wondering how to get the energy levels women want over 35? You’re not alone. Fatigue is a widespread issue that many women face, but it’s not just a consequence of aging or hormonal shifts. It’s a complex interplay of nutrition, exercise, and emotional health that can be managed. In this episode of The Holly Perkins Health Podcast, I delve deep into the multifaceted reasons behind fatigue and share six foundational practices designed specifically to help women regain their energy levels. From the importance of hydration to the power of nutrient-rich fruits and vegetables, I guide you through essential strategies that can transform your wellness journey. Quality sleep is paramount, and I’ll provide you with tips to ensure you’re getting the restful nights you deserve. We’ll also discuss how moderating alcohol, sugar, and caffeine intake can significantly impact the energy levels women want, allowing you to feel more vibrant and alive. But that’s not all! I emphasize the critical role of nutrition for women, particularly the balance of macronutrients like carbohydrates and proteins for optimal health after 50. Stabilizing blood sugar levels is crucial for maintaining energy throughout the day, and I’ll share how to eat for muscle and optimize your meals for peak performance. Exercise is another key component; I advocate for consistent strength training and moderate-intensity cardio, while also cautioning against high-effort workouts that can lead to burnout and fatigue. As midlife women, we have unique challenges, but we also have the power to reclaim our vitality. I encourage you to experiment with these practices and be patient with yourself as you work towards the energy levels women want. Remember, it’s about finding what works best for you and your body. Join me as we explore these vital topics, including weight loss, wellness strategies, and fitness motivation tailored for women over 35. Let’s embark on this journey together towards a more energized, fulfilling life. Tune in and discover how taking small, actionable steps can lead to profound changes in your health and well-being. You deserve to feel your best, and I’m here to help you every step of the way! Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/review This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free! Resources: Save 20% on Creatone creatine by Brickhouse Nutrition by using code HOLLYP at checkout here. Check out “ How to Eat for Muscle and Strength for Women ” next! Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you ready to transform your body and boost your confidence with some clean eating tips? In this episode of The Holly Perkins Health Podcast , I dive deep into essential tips specifically designed for women who aspire to achieve a ripped physique. It’s not just about following a clean diet; it’s about embracing commitment and consistency in your journey to fitness. As I always say, “Getting ripped requires a strategic approach to both nutrition and exercise." Throughout the episode, I tackle common misconceptions that women often face regarding macronutrient distribution. Many tend to focus excessively on protein while overlooking the crucial roles of carbohydrates and fats. Understanding how to balance these macronutrients is vital for women over 35, especially as we navigate changes in our bodies during midlife and beyond. I share five key clean eating tips that have empowered my clients to achieve impressive results. From pairing protein with carbohydrates to focusing on single-ingredient foods, these strategies are not just about aesthetics; they’re about mastering your health and enhancing your energy levels. Whether you’re dealing with menopause workouts or looking for workout tips tailored for women, these insights will guide you toward your fitness goals. As I emphasize in this episode, achieving a ripped body is a journey of self-discovery and empowerment. I encourage you to embrace your potential for transformation, regardless of your age or background. Let’s redefine what wellness means for women and explore how nutrition for women can be a game-changer in your fitness routine. So, if you’re ready to learn how to track macros effectively and how to eat for muscle, this episode is for you! Join me as we unlock the secrets to clean eating and discover how these clean eating tips can elevate your fitness motivation. Together, we’ll explore the latest women health trends and equip you with the knowledge to thrive. Tune in, and let’s embark on this transformative journey together! Resources: Save 20% on Creatone creatine by Brickhouse Nutrition by using code HOLLYP at checkout here. Check out “6 Secrets of Seriously Ripped Women” next Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Find me on Instagram: @hollyperkins Discover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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