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

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

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

Have you ever wondered how a simple shift in perspective can transform your entire approach to health and wellness? In this wellness podcast, I’m thrilled to share my personal journey through the fitness industry alongside my best friend Jill. Together, we’ll explore the ups and downs of my career, which began in the mid-90s—a time when women were often told that cardio was the only path to fitness. I’ll reveal how I navigated the challenges of health issues and significant life transitions, ultimately discovering the empowering benefits of strength training. As we dive into my experiences, I’ll discuss the misconceptions surrounding women’s health, particularly the myths about carbohydrate consumption. It’s time to debunk these outdated beliefs and embrace a balanced diet that fuels our bodies and minds. I firmly believe that nutrition for women should prioritize healthy eating and adequate protein intake, especially for women over 35 who are looking to build lean muscle and maintain energy levels. Throughout our conversation, we’ll touch on important topics like menopause workouts, mental health, and the significance of self-care. I’ll share my insights on how fitness motivation evolves as we age, and why it’s crucial to adapt our workout tips to fit our changing bodies. Whether you're navigating PCOS and fitness challenges or seeking guidance on period and training, this episode is packed with valuable information tailored specifically for midlife women’s health. I invite you to join us in embracing a holistic approach to wellness that allows for flexibility and enjoyment while striving for optimal well-being. Remember, it’s not just about toning workouts or weight loss; it’s about creating a lifestyle that supports your overall health journey. Tune in to discover how you can transform your mindset and elevate your fitness game! Let’s redefine what it means to be healthy together on this episode of your favorite wellness podcast! If you're interested in womens health, this is the podcast for you. Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/review This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free! Resources: Get 20% off Creatone creatine by Brickhouse Nutrition here by entering code HOLLYP here.Transcripts can be found on the official blog page for this episode here hollyperkins.com/blogFind me on Instagram: @hollyperkinsDiscover more on my website: hollyperkins.com +Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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

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

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

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

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

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

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

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

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

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

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