Episodes
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In this powerful episode, fitness expert Holly Perkins breaks down the critical importance of strength training for bone health, revealing seven key exercises that can dramatically improve bone density and overall physical resilience.
You can get FREE access to my 4-week Strength Without Stress program right now! This program will help you reduce the systemic inflammation that’s caused by overly intense or lengthy workouts. It’ll help you build and maintain valuable lean muscle without the fatigue from other programs.
To get free access to Strength Without Stress, post a review wherever you’re listening. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/review
This is a limited time offer before it sells for $197 – grab it while you can for lifetime access.
Be sure to follow and subscribe so you'll know exactly when new episodes are available on tuesdays.
Topics Covered:
Bone Health Fundamentals Common Misconceptions About Bone Density 7 Best Exercises for Bone Density Safe Progression of Impact ExercisesResources Mentioned:
Listen to the first 46 episodes of Holly Perkins Health Podcast HERECheck out The Body Composition Project HERETranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.
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In today’s incredible episode, I chat with my inspiring client Karen, the grand prize transformation winner from the first round of The Body Composition Project! When Karen joined the program, she was dealing with constant back and neck pain that felt impossible to manage. Physical therapy and back injections? Didn’t help. But through The Body Composition Project, she became nearly pain-free and completely transformed her body and mindset. If you're stuck in your fitness journey or dealing with chronic pain, you won't want to miss this!
Karen shares what it was like before her transformation – her struggles with diets, jumping from program to program, and feeling skeptical about trying something new. She discusses how she faced her fears, realized that change is possible at any age, and made simple shifts in her diet that worked without giving up the foods she loves. And you'll hear her DEXA scan results prove it all!
Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!
Topics Covered:
Karen’s biggest worries, pains, and experiences with other treatments before The Body Composition ProjectThe truth about program hoppingThe major changes Karen noticed in her back pain Karen’s DEXA scan results Why Karen is no longer prioritizing weight loss Other ways Karen’s life has changed as a result of this journey Advice for overcoming the fear of getting startedTips for shifting your diet that aren’t restrictive How Karen pushed through her most challenging moments Karen’s favorite and least favorite strength exercisesResources Mentioned:
Listen to the first 45 episodes of Holly Perkins Health Podcast HERECheck out The Body Composition Project HERETranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.
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Missing episodes?
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I’m so excited to share this special episode with my dear friend and client, Jane! This is such an inspiring conversation about how strength training can transform not just your body but also your mind. Jane is an incredible woman in her 60s who went from feeling unsure about stepping into a gym to confidently conquering the squat rack! And the results have been truly life-changing! Jane discovered a confidence she never expected and now feels more vibrant and energetic than she did in her 20s.
In our conversation, we discuss Jane’s initial motivations for starting her fitness journey, how she overcame fears about lifting heavy weights – even while managing hip pain, and the importance of proper nutrition (especially before workouts!). Plus, she shares practical tips for overcoming the intimidation of trying something new! If you’ve ever felt nervous about stepping into the gym or thought it was too late to start a new chapter, Jane’s story will inspire you to think again. It’s never too late to become the strongest version of yourself – inside and out!
Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!
Topics Covered:
What inspired Jane to start her fitness journey Why pain doesn’t need to be long-lastingJane’s primary motivators, the biggest changes she noticed, and the actions she took to reach her goals The real value of structured exercises Advice for overcoming gym intimidationTips for improving your nutrition habits and the truth about calories Jane’s macronutrient strategy The most challenging part of Jane’s journey Advice for taking the first step towards becoming who you want to beResources Mentioned:
Listen to the first 44 episodes of Holly Perkins Health Podcast HERECheck out The Body Composition Project HERETranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.
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Your bones are the foundation that keeps you active and vibrant as you age, so making sure they're strong is essential not only for living a life you love but also for staying healthy and resilient for years to come! After losing my mom at 76 from complications from vertebrae fractures, I committed myself to empowering women like you to maintain strong, healthy bones at every stage of life.
In this episode, I dive into the science and research on bone health and break down the top ways to help prevent osteoporosis. I also share tips on how to adjust your workouts to support bone density and reveal the surprising truth between your nutrition and bone health. Whether you're managing osteopenia, have a family history of osteoporosis, or simply want to age with strength and confidence, this episode is for you!
Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!
Topics Covered:
What is osteopenia?Why progressive resistance is the key to bone health How to determine if your workout is effective for getting good bonesThree tips for bone-building strength trainingAdding an impact exercise practice to your weekThe truth about nutrition for your bone health Foods with high naturally occurring calciumResources Mentioned:
Listen to the first 43 episodes of Holly Perkins Health Podcast HEREEpisode 25: What Happened When I Got a DEXA ScanSee the research on the management of osteoporosis HERESee the research on the effects of one year of resistance training on muscular strength and bone density in elderly women HERESee the research on the effects of progressive resistance training on bone density HERESee the research on the role of vigorous exercise in osteoporosis prevention HERESee the research on Osteopenia HERESee the research on osteoblast-osteoclast interactions HERETranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook:
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With 30 years of experience in fitness, I can confidently say that strength training is the foundation of a long, healthy, and fulfilling life. Your musculoskeletal system governs everything – from how you move, to how you age, to your energy levels and mood. It even plays a huge role in preventing injuries! That’s why preserving muscle mass and bone density as we age is absolutely crucial.
In today’s episode, I break down 4 essential exercises to support your strength and bone health journey. I explain how to perform each one and share the ideal long-term target weight loads. Plus, I dive into the research behind the connection between muscle mass and bone density and highlight why progressive overload and pushing yourself in the gym are key to building and maintaining that precious muscle.
Topics Covered:
The importance of preserving your muscle mass and bone densityProof strength training empowers youThe role of strength training on musculoskeletal health as you ageWhy it’s never too late to start strength training How to achieve progressive overloadBarbell back squatBulgarian split squatBarbell bench pressRomanian deadliftResources Mentioned:
Listen to the first 42 episodes of Holly Perkins Health Podcast HEREEpisode 29: 9 Strength Moves + Weight Loads If You're Over 45 HEREBuy Lift to Get Lean HERECheck out The Body Composition Project HERESee the research on why strength training builds more than muscles HERESee the research on the effects of resistance exercise on bone health HERESee the research on the effects of resistance exercise on mineral density in older adults HERESee the research on the effects of resistance training on lower limb bone and muscle structure and function HERETranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is...
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Welcome back to another episode of Ask Holly! Let's face it – we've all got enough on our plates without feeling like our bodies are working against us, right? When you're battling fatigue, mood swings, or those pesky aches and pains, you miss out on living the life you deserve. Today, say goodbye to those days of feeling terrible as I answer more incredible questions pulled straight from my amazing community!
Ever wondered if spot-reducing fat is really as impossible as they say? Curious about how to tame those late-night cravings? Or maybe you're looking for quick, easy, and delicious meals that hit that 50/25/25 macronutrient distribution? In this episode, you'll get answers to these questions and more backed by research and my years of experience coaching fabulous women just like you!
Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!
Topics Covered:
The truth about your late-night snacking The difference between hunger and appetite Tips for stabilizing your blood sugar all day longCan you actually “spot reduce” certain areas of your body? Specific exercises that will help tone the arms Meals that meet a 50/25/25 macronutrient distributionResources Mentioned:
Listen to the first 41 episodes of Holly Perkins Health Podcast HEREDo you have a burning question? Ask me HERECheck out The Body Composition Project HERECheck out my Women's Strength Nation YouTube channel HEREFind The Glutes Project HEREFind The Nutrition Project HEREUse MyFitnessPal HERETranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition...
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Let’s be honest – building muscle after 50 is tough, but it’s so worth it! I genuinely believe muscle is medicine, however, if you’re a woman in midlife, especially facing menopause head-on, I know just how daunting exercise can be. That’s why I’m here today to break down the best ways for women over 50 to build strong muscle, backed by tons of research and my 30 years of experience!
In this episode, I share my top tips that have worked wonders for me and my clients when building muscle, from progressive strength training and optimizing nutrition for muscle growth to getting specific about cardio that aligns with your goals. You won’t want to miss these strategies to stay strong, healthy, and ready to take on the world so you can truly enjoy the years to come.
Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!
Topics Covered:
Why you need to really WANT to build muscle Understanding sarcopenia How muscle relates to bone densityTips for your specific progressive resistance strength training Methods for optimizing your protein intake The truth about supplementing with creatineThe importance of being specific with cardioResources Mentioned:
Listen to the first 40 episodes of Holly Perkins Health Podcast HEREListen to Episode 34: Viral Topic - How to Calculate Your Protein Intake Easily HERELearn more about The Body Composition Project HERESee The Body Composition info session HERESee the research on sarcopenia HERESee the research on sarcopenia in menopausal women HERESee the research on the role of estradiol HERESee the research on bone remodeling in post-menopausal osteoporosis HERESee the research on creatine supplementation for muscle growth HERETranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook:
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What's the secret to creating a body that keeps up with the life you love? Body composition! By prioritizing body composition, you'll build stronger muscles, reduce body fat, and truly start enjoying life to the fullest. In this episode, I'm so excited to introduce my latest program, The Body Composition Project! Drawing on my 30+ years of experience, this program shifts the focus from weight loss to building lean muscle and improving overall body composition.
Today, I explain why traditional weight loss goals might be holding you back and how refocusing on body composition will get you the results you've been looking for. I also dive into the proven strategies of The Body Composition Project that have already transformed so many women. You'll learn how strength training, proper nutrition, and the right type of cardio can help you become your best self – without any extreme restrictions. Listen in to hear how you can join the next round!
Topics Covered:
The importance of body composition How to get an accurate body composition scanWhy The Body Composition Project is so effectiveThe truth about weight loss2 mistakes that are preventing you from building muscle and losing fatEverything you will learn in The Body Composition ProjectResources Mentioned:
Join me LIVE for The Body Composition info session HERELearn more about The Body Composition Project HERESee the research on the utility of body composition assessment in nutrition and clinical practice HERESee the research on body composition tests HERESee the research on the benefits of utilizing total body composition as a predictor of cardiorespiratory fitness HEREListen to the first 39 episodes of Holly Perkins Health Podcast HERETranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.
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I absolutely love connecting with all of you in our community, so I'm thrilled to be answering your burning questions in this episode! Today, I share my advice on some really important topics like: What's the best way to tackle strength training and weight loss around perimenopause? How can you get lean if your body fat percentage is too high, even though you have no weight to lose? And for those dealing with arthritis, how can you strengthen your glutes when you have knee and lower back issues or pain?
I'm constantly amazed by my clients and students who are transforming their bodies and feeling more energized every day. And guess what? If they can do it, so can you!. Whether you're battling stubborn body fat, riding the wave of menopausal symptoms, or dealing with achy joints, this episode is for you!
Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access to my four-week strength training plan, Strength Without Stress!
Topics Covered:
My top tips for strength training and weight loss during perimenopause How to improve your body fat percentage if you have no weight to lose Using nutrition to improve blood glucose regulationWhy you can still build muscle with arthritis Single joint exercises to activate and strengthen your glutesResources Mentioned:
Listen to the first 38 episodes of Holly Perkins Health Podcast HERESee the research on menopause HEREDo you have a burning question? Ask me HERECheck out The Body Composition Project HERECheck out my Women's Strength Nation YouTube channel HEREFind The Glutes Project HERETranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.
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What if I told you there’s a point in your fitness journey where you never have to worry about body fat again? I know it may sound too good to be true, but I'm here to tell you that it's absolutely possible, and I see it happen daily. My friend, when you hit the holy grail of health or what I like to call “The Muscle Tipping Point," you get to say goodbye to the frustrating cycle of feeling fit one moment and off-track the next and hello to maintaining the body composition of your dreams.
Today, I'm excited to share with you the 2 phases of The Muscle Tipping Point where your metabolism shifts and you can focus on building muscle instead of constantly worrying about burning fat. Just think about how much easier life will be when you stop thinking about eating less and start fueling your body to become stronger and leaner. Trust me – if you commit yourself to the steps I walk you through in this episode, you could be living that life in as little as 6 months!
Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!
Topics Covered:
The patterns I’ve noticed over my 30 years of coachingThe value of reaching The Muscle Tipping Point How to cross The Muscle Tipping PointWhy you have to accept the long game and commit to consistency The 2 phases of The Muscle Tipping Point Tips for fueling your body during phase 2My step-by-step strategy for reaching the optimal lean muscle massResources Mentioned:
Listen to the first 37 episodes of Holly Perkins Health Podcast HEREListen to Episode 7: 5 Calorie Secrets You Wanna Know HERECheck out The Body Composition Project HERETranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.
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My friend, when estrogen starts to decrease, and inflammation starts to increase in your 30s and 40s, it can lead to a ton of health issues like weight gain, digestive problems, anxiety, and fatigue. Sound familiar? Confused about why it’s happening now? This episode is for you! If you're still having periods, even irregular ones, your symptoms aren't actually due to menopause. And from my years of experience (and the research to back it), I know that understanding and managing perimenopause, the transition stage before menopause, is crucial for your overall health and well-being.
Today, I talk about the connection between estrogen and inflammation, the differences between perimenopause and menopause, and 3 key things to know about perimenopause. Plus, you'll hear my top practical steps to manage inflammation, like diet changes, stress management, and strength training, so you can get ahead before it's too late!
Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!
Topics Covered:
The reasons I’m so passionate about perimenopause How your estrogen and inflammation changes in this stageWhy you need to pay attention to changes in your body Strategies for addressing inflammation before it becomes unmanageable 3 ways to reduce stressResources Mentioned:
Listen to the first 36 episodes of Holly Perkins Health Podcast HEREListen to Episode 3: When Your Workout Isn't Working HERESee the research on women’s knowledge and attitudes to the menopause HERESee the book The End of Alzheimer's HERESee the research on Perimenopause: From Research to Practice HERESee the research on the cognitive decline in early and premature menopause HERETranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice,...
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Did you know that some muscles are more important than others? It's true! Trust me – there's a lot of research supporting this idea, and it's essential to target certain muscle groups to stay healthy, injury-free, and full of energy. Your strength programming needs to reflect the muscles in your body that need development. And over my decades of strength training women, I know the one muscle group matters most – your glutes!
In this episode, I explain why the glutes are the powerhouse of your body that affects everything from your spine to your pelvis to your knees. I share how prioritizing glute strength can improve overall mobility, boost metabolism, and optimize hormonal balance. Plus, I walk you through my top 3 glute-targeting exercises that you can add to your routine today!
Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access to my four-week strength training plan, Strength Without Stress.
Topics Covered:
The muscle balance equation Why some muscles are more important to train than othersThe importance of your glutes and pelvic alignment How to train glute strength and function Ways the glutes affect metabolism and influence your hormones 3 exercises that target glutesResources Mentioned:
Check out Lift to Get Lean HEREFind The Glutes Project HERESee the research on isokinetic hamstrings HERESee the research on hamstring to quadriceps strength ratio HERESee the research on the eccentric:concentric strength ratio of human skeletal muscle in vivo HERESee the research on muscle size vs. strength and how to train both HERE See the research on anatomy, bony pelvis and lower limb, gluteus maximus muscle HERESee the research on the muscles of the buttocks HEREFollow Me:
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes...
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Despite the negative reputation calories tend to get, understanding how they work and how to use them to your advantage is essential for achieving the body composition of your dreams! You don't need to totally obsess over them, but keeping a close eye on your calorie intake can be super helpful when you're working to reach your goals. Don't worry, though—it's not about stressing over numbers! Today, I share two super easy methods to determine the right amount of calories for you and your lifestyle.
If you've been feeling confused about how much you should be eating, this episode will give you a good idea of the amount of food you need in terms of calories. By the end, you'll know your ideal calorie target for your goals and how to know if you need to adjust your intake. Understanding calories doesn't have to be overwhelming! Once you learn about common misconceptions and how to monitor your body's signals and symptoms, you'll be on the right track to achieving the body you want to live the life you love.
Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!
Topics Covered:
The amount of energy you really need to support your goalsCommon misunderstandings about calories How to calculate your ideal calorie intake The truth about adjusting calories to your current weight and activity levelWhy you need to eat consistently and monitor your symptomsA calorie range of 1400-1600 for weight loss The Muscle Tipping PointMy quick and dirty method for understanding calories Knowing when your calorie deficit is too small or too bigResources Mentioned:
Listen to the first 34 episodes of Holly Perkins Health Podcast HERECheck out The Body Composition Project HERETranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.
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You've probably seen that protein is a very viral topic lately. It seems like everyone has something to say about it, and sadly, most of the information out there just isn’t accurate. The right amount of protein is crucial for building muscle, preventing muscle loss, speeding up recovery, and enhancing body composition. But with so much conflicting information, it can be tough to figure out exactly how much protein your body needs to see results.
If you agree – you're not alone! Today, I clear up the protein myths and share the exact calculations to determine the perfect amount for your goals. By the end of this episode, you'll know your ideal daily protein intake, the most common mistakes people make with protein, and some real-life examples of how proper protein can be truly transformative. Whether you've been on your health journey for a while or you're just starting out, this episode will help you optimize your protein for the best results!
Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!
Topics Covered:
Why protein is just as important as carbs and fatTruth about eating your bodyweight in protein Issues with a small protein intake How to calculate protein intake for your unique needsMy macronutrient distribution strategyResources Mentioned:
Listen to the first 33 episodes of Holly Perkins Health Podcast HERECheck out The Body Composition Project HEREListen to Episode 5: The Diet Swap That Changed My Life Forever HEREResearch on women and protein HEREResearch on protein and exercise HEREResearch on higher protein diets in weight loss HEREResearch on dietary protein and muscle mass HEREResearch on amount, source and pattern of dietary protein intake across the adult lifespan HEREResearch on dietary protein and better physical performance among post-menopausal women HEREResearch on dietary protein intake, better physical function and muscle strength among elderly women HEREFollow Me:
Find me on Instagram:
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Let's be honest – life is so much harder when you're not feeling your best. But guess what? It doesn't have to be that way! Today, I'm thrilled to welcome my amazing student Melissa Tegano. She completely turned her life around from suffering from the symptoms of colitis, fatigue, and anxiety to feeling vibrant and healthy in just 2.5 months. Yes, it's totally possible, my friend! In this episode, Melissa shares the incredible changes she made in her daily routine that transformed her energy, digestion, strength, and overall well-being!
Before working with me, Melissa had a fairly healthy lifestyle, but she was still looking for ways to feel her best, navigate nutrition, and maintain effective workouts as she entered midlife. Once we teamed up, Melissa made some simple adjustments to her diet while introducing strength training to her routine, and it made all the difference! She'll tell you how she embraced these changes without feeling overwhelmed, how they improved her mental health, boosted her confidence, and helped her rediscover the joy of living a life she loves!
Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!
Topics Covered:
Melissa’s fitness and nutrition life before The Body Composition ProjectThe frustration of living with chronic pain even if you’re “healthy”Why Melissa decided to work with meThe initial actionable and tangible steps Melissa took at the start of her journeyDiet tips to eat for energy and to fuel your workout How to balance your macronutrients to help with your mental health Melissa’s early-morning pre-workout routine Melissa’s noticeable changes to her body compositionWhat Melissa wishes she knew a year agoResources Mentioned:
Listen to the first 32 episodes of Holly Perkins Health Podcast HERECheck out The Body Composition Project HERECheck out The Nutrition Project HEREFollow Me:
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.
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Here's the truth – you actually CAN have a big bowl of pasta tonight and wake up tomorrow feeling fantastic and looking even better! Going low-carb was one of the biggest mistakes I made for years into my fitness journey that had me suffering instead of succeeding. In this episode, I reveal 3 tragic (yes, tragic!) mistakes that were holding me back from seeing the results I wanted so you can avoid them. If your workout and diet plans aren't cutting it anymore and you're looking for effective strategies to start living the life you love, you're in the right place.
No matter your age or how long you've been unhappy with your health, you have the power to make the necessary changes to look and feel great every day. I talk about why it's crucial to find the right plan for you, the importance of consistency, and the truth about reducing carbs in your diet. Plus, I share my weekly workout strategy to keep you motivated and energized about hitting the gym. It’s time to see some real results!
Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!
Topics Covered:
Why I repeated the same failed patterns over and over for years How to pick a program or a method that aligns with your goalsThe importance of consistency The truth about going low-carbDiet changes that actually lead to resultsThe acute chronic workload ratioMaking incremental increases in your workout intensity every weekResources Mentioned:
Listen to the first 31 episodes of Holly Perkins Health Podcast HEREFollow Me:
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.
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Have you been working hard in the gym but not seeing the results you want? Do you feel like your energy, mood, and hunger levels are all over the place? Well, this episode is just for you! Today, I'm excited to introduce you to the amazing Jennifer Been. Jennifer and I have been working together for over five years, and she recently had a breakthrough that completely transformed her body! This simple diet tweak has made a massive difference in her emotions, hormone balance, blood sugar, strength training, and more.
In this episode, you'll learn the specific macronutrient strategy Jennifer used to transform her body at 51 and tips and tricks for implementing it into your routine so you can start getting visible results today! After years of research and trying different approaches with my clients, I've found this method really works. With so many options out there, this truly is one of the easiest and most effective ways to improve your body composition. If you're ready to feel incredible, press play now!
Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!
Topics Covered:
Why Jennifer stopped running How hormone related health differs for every woman Eating according to macronutrient distribution and your goalsThe importance of balancing your macronutrients per meal Why we don’t believe in snacksThe biggest changes in Jennifer noticed in her body when she made the shiftJennifer’s blood sugar regulation in relation to her strength training and dietTips and tools to start eating balanced (and realistic!) mealsJennifer’s morning routineResources Mentioned:
Listen to the first 30 episodes of Holly Perkins Health Podcast HEREListen to Episode 24: How to Transform Your Body at 50 HERESee the Pictorial of Jennifer's journey HEREFollow Me:
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.
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My friend, I'm here to tell you that as you age, there is absolutely no need to fear the decline of your vitality or your quality of life. The secret? Healthy habits! Today, I have the pleasure of chatting with my student, Jennifer Taylor, a remarkable 69-year-old woman who completely turned her life around after being diagnosed with hypothyroidism. Through simple changes to her diet and a newfound love for exercise, she's now thriving at almost 70, full of energy and strength!
If you've been feeling tired and unmotivated as you age, Jennifer's story is guaranteed to inspire! She shares all the adjustments she made to her protein and carb intake, advice for maintaining your muscle mass as you get older, and how she's full of energy all day long without needing to nap. I promise you – you don't have to live out your later years feeling terrible, and this episode is all the proof you’ll ever need!
Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!
Topics Covered:
Why Jennifer turned to my practice after her diagnosis How Jennifer is strength training in her 60sThe most impactful actions, behaviors, and habits in Jennifer’s changeThe truth about caffeine in your diet and how to maintain energy without it Tips for adopting new habits into your existing routine Advice for balancing carbs with protein and Jennifer’s favorite proteins What to eat before your strength training workoutResources Mentioned:
Listen to the first 29 episodes of Holly Perkins Health Podcast HERECheck out MyFitnessPal HEREFollow Me:
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.
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If you're a woman over 45, strength training isn't just a great idea – it's absolutely crucial for your health and well-being! In this episode, I share 9 fantastic strength exercises to help you build and maintain muscle mass, keeping you strong, energized, and free from those dreaded aches and pains. I guide you through each exercise, explain why I love them so much, and tell you the minimum weight load you should be aiming for to get the best results.
After decades in the fitness industry, I can assure you that these exercises are your ticket to living the life you desire. Imagine lifting that heavy box with ease, reaching high shelves without discomfort, and watching your body completely transform. From the goblet squat to the barbell deadlift, these exercises are designed to make you stronger, leaner, and more confident. It's not just about looking good – it's about having the strength to live life to the fullest!
Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!
Topics Covered:
The benefits of a goblet squatStrengthen your deltoids with dumbbell side raisesWhy I love cable lat pulldowns A barbell deadlift and single leg deadlifts The value of a straight arm plank The truth about walking lunges and overhead pressing Step ups and level change exercisesResources Mentioned:
Listen to the first 28 episodes of Holly Perkins Health Podcast HERECheck out Lift to Get Lean HERESee the research the key to progressive overload HERE See the research on the fundamentals of resistance training: progression and exercise prescription HERESee the research on the role of resistance training in the prevention and treatment of chronic disease HERESee the research on the effects of strength training on health HEREFollow Me:
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical...
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Lately, I've been having so many conversations with women who sometimes feel like they're at the will of their cravings. I know how frustrating it is when you're trying to change your body composition but find yourself overeating and then judging yourself for it. If this sounds familiar, don't worry – I’m here to help! In this episode, I share my tips and tricks to help you understand your hunger, fuel your body, and avoid unnecessary rigid eating. The best part? You don't need to give up your favorite foods to make progress. You just need to make some minor adjustments to see a big difference!
I've spent over 30 years helping people take control of their cravings and feel incredible. And I've found that if you're struggling with willpower around food, it's often a biological cue telling you that you're hungry. By listening to what your body needs, you can choose what you want to eat according to your eating strategy, intentions, philosophies, and beliefs and still achieve your goals. Say goodbye to feeling guilty, ashamed, or hangry and say hello to eating in a way that sustains the body you want while satisfying your appetite!
Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!
Topics Covered:
Why I became interested in hunger and cravingsWhat being hungry actually means for your bodyHow hunger and cravings are linked to survival instincts Understanding intermittent fasting, glucose, and insulin Making smart breakfast choices for all-day energy Macronutrient balanced mealsThe truth about a “low-carb” diet Demystifying an “eat this, not that” ideology Finding the sweet spot for a macronutrient distributionResources Mentioned:
Listen to the first 27 episodes of Holly Perkins Health Podcast HERESee the research on how insulin and glucagon regulate blood sugar HEREJoin the waitlist for my Learn To Eat Workshop HEREFollow Me:
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.
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