The Holly Perkins Health Podcast

Holly Perkins, BS CSCS

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

Ep 32: 3 Tragic Mistakes I Made for Years
11-06-2024
Ep 32: 3 Tragic Mistakes I Made for Years
Here's the truth – you actually CAN have a big bowl of pasta tonight and wake up tomorrow feeling fantastic and looking even better! Going low-carb was one of the biggest mistakes I made for years into my fitness journey that had me suffering instead of succeeding. In this episode, I reveal 3 tragic (yes, tragic!) mistakes that were holding me back from seeing the results I wanted so you can avoid them. If your workout and diet plans aren't cutting it anymore and you're looking for effective strategies to start living the life you love, you're in the right place.No matter your age or how long you've been unhappy with your health, you have the power to make the necessary changes to look and feel great every day. I talk about why it's crucial to find the right plan for you, the importance of consistency, and the truth about reducing carbs in your diet. Plus, I share my weekly workout strategy to keep you motivated and energized about hitting the gym. It’s time to see some real results! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Why I repeated the same failed patterns over and over for years How to pick a program or a method that aligns with your goalsThe importance of consistency The truth about going low-carbDiet changes that actually lead to resultsThe acute chronic workload ratioMaking incremental increases in your workout intensity every weekResources Mentioned:Listen to the first 31 episodes of Holly Perkins Health Podcast HEREFollow Me: Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness/Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.
Ep 31: How to Get Visible Results Now
04-06-2024
Ep 31: How to Get Visible Results Now
Have you been working hard in the gym but not seeing the results you want? Do you feel like your energy, mood, and hunger levels are all over the place? Well, this episode is just for you! Today, I'm excited to introduce you to the amazing Jennifer Been. Jennifer and I have been working together for over five years, and she recently had a breakthrough that completely transformed her body! This simple diet tweak has made a massive difference in her emotions, hormone balance, blood sugar, strength training, and more. In this episode, you'll learn the specific macronutrient strategy Jennifer used to transform her body at 51 and tips and tricks for implementing it into your routine so you can start getting visible results today! After years of research and trying different approaches with my clients, I've found this method really works. With so many options out there, this truly is one of the easiest and most effective ways to improve your body composition. If you're ready to feel incredible, press play now! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Why Jennifer stopped running How hormone related health differs for every woman Eating according to macronutrient distribution and your goalsThe importance of balancing your macronutrients per meal Why we don’t believe in snacksThe biggest changes in Jennifer noticed in her body when she made the shiftJennifer’s blood sugar regulation in relation to her strength training and dietTips and tools to start eating balanced (and realistic!) mealsJennifer’s morning routine Resources Mentioned:Listen to the first 30 episodes of Holly Perkins Health Podcast HEREListen to Episode 24: How to Transform Your Body at 50 HERESee the Pictorial of Jennifer's journey HEREFollow Me: Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness/Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.
Ep 30: How to Hit Your Stride in Your 60s
28-05-2024
Ep 30: How to Hit Your Stride in Your 60s
My friend, I'm here to tell you that as you age, there is absolutely no need to fear the decline of your vitality or your quality of life. The secret? Healthy habits! Today, I have the pleasure of chatting with my student, Jennifer Taylor, a remarkable 69-year-old woman who completely turned her life around after being diagnosed with hypothyroidism. Through simple changes to her diet and a newfound love for exercise, she's now thriving at almost 70, full of energy and strength!  If you've been feeling tired and unmotivated as you age, Jennifer's story is guaranteed to inspire! She shares all the adjustments she made to her protein and carb intake, advice for maintaining your muscle mass as you get older, and how she's full of energy all day long without needing to nap. I promise you – you don't have to live out your later years feeling terrible, and this episode is all the proof you’ll ever need! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Why Jennifer turned to my practice after her diagnosis How Jennifer is strength training in her 60sThe most impactful actions, behaviors, and habits in Jennifer’s changeThe truth about caffeine in your diet and how to maintain energy without it Tips for adopting new habits into your existing routine Advice for balancing carbs with protein and Jennifer’s favorite proteins What to eat before your strength training workout Resources Mentioned:Listen to the first 29 episodes of Holly Perkins Health Podcast HERECheck out MyFitnessPal HERE Follow Me: Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness/Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.
Ep 29: 9 Strength Moves + Weight Loads If You're Over 45
21-05-2024
Ep 29: 9 Strength Moves + Weight Loads If You're Over 45
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 exercises Resources 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: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness/Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical...
Ep 28: How to Reduce Hunger and Crush Cravings
14-05-2024
Ep 28: How to Reduce Hunger and Crush Cravings
Lately, I've been having so many conversations with women who sometimes feel like they're at the will of their cravings. I know how frustrating it is when you're trying to change your body composition but find yourself overeating and then judging yourself for it. If this sounds familiar, don't worry – I’m here to help! In this episode, I share my tips and tricks to help you understand your hunger, fuel your body, and avoid unnecessary rigid eating. The best part? You don't need to give up your favorite foods to make progress. You just need to make some minor adjustments to see a big difference! I've spent over 30 years helping people take control of their cravings and feel incredible. And I've found that if you're struggling with willpower around food, it's often a biological cue telling you that you're hungry. By listening to what your body needs, you can choose what you want to eat according to your eating strategy, intentions, philosophies, and beliefs and still achieve your goals. Say goodbye to feeling guilty, ashamed, or hangry and say hello to eating in a way that sustains the body you want while satisfying your appetite! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Why I became interested in hunger and cravingsWhat being hungry actually means for your bodyHow hunger and cravings are linked to survival instincts Understanding intermittent fasting, glucose, and insulin Making smart breakfast choices for all-day energy Macronutrient balanced mealsThe truth about a “low-carb” diet Demystifying an “eat this, not that” ideology Finding the sweet spot for a macronutrient distribution Resources Mentioned:Listen to the first 27 episodes of Holly Perkins Health Podcast HERESee the research on how insulin and glucagon regulate blood sugar HEREJoin the waitlist for my Learn To Eat Workshop HEREFollow Me: Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness/Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.
Ep 27: Your *Best* Diet Questions, Answered
07-05-2024
Ep 27: Your *Best* Diet Questions, Answered
Are you feeling lost in a sea of conflicting advice on nutrition, diet, and weight loss? I completely understand how overwhelming it can be to keep track of everything – from calorie counting to protein intake and figuring out exactly what a calorie deficit is all about. But don't worry, I'm here to help! With over 30 years of experience, I have all the expert advice you need to finally have the clarity you've been searching for about your diet. In this special "Ask Me Anything" episode, I'm addressing three brilliant questions about nutrition pulled directly from my community. Listen in for the truth about nutrition, diet, and weight loss that has worked for my clients for decades. And the best part? You can get started right now! It's never too late to start taking control of your health and creating the body you need to keep up with the life you love - whether you're in your 30s, your 70s, or beyond. Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Does not eating enough actually prevent you from losing weight? Why it’s almost impossible to know the number of calories you’re eatingThe 10 day rule Macros versus calories for weight loss Macronutrient distribution Understanding your calories Calorie expenditure The amount of protein you should be eatingStrategically picking foods based on their predominant macronutrientA formula for finding the ideal calorie range for your goalsThe role of carbs in your diet Resources Mentioned:Listen to the first 26 episodes of Holly Perkins Health Podcast HEREListen to Episode 21: 5 Protein Mistakes You Might Be Making HERESubmit a question by DMing me on Instagram @hollyperkins HEREJoin the waitlist for my Learn To Eat Workshop HEREFollow Me: Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness/Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.
Ep 26: What to Know About Exercise And Inflammation
30-04-2024
Ep 26: What to Know About Exercise And Inflammation
This is a replay of Episode 3, all about discussing the challenge of silent systemic inflammation — and I have a PSA for you: Exercise could actually be increasing your risk of chronic health issues. In this episode, you will learn how and when to pay attention to estrogen and inflammation. I illustrate sneaky inflammation symptoms and also provide workout tips to strengthen your body’s ability to manage inflammation.First, I share my personal experience with toxic mold as it attacked my immune system and triggered inflammation — and it turns out perimenopause was involved, too! I detail the link between an imbalanced workout and systemic inflammation plus three types of assessment to troubleshoot. I share how to track inflammation symptoms plus a common misconception about estrogen’s effect on the body. I believe feeling great on the journey to improved physical resilience is 100% possible, no matter what health issues are thrown your way!If you are a woman over the age of 35 with unexpected allergies and skin issues, digestive challenges, mood changes, and/or deep fatigue. This episode is for you.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now! Stay strong my friend. Topics Covered:My experience with toxic moldThe link between declining estrogen and inflammationMisconceptions about perimenopause The link between an imbalanced workout and inflammation Three workout tips for combating odd symptoms How to track and connect inflammation symptoms How to gain FREE access to Strength Without StressResources Mentioned:The Journal of Neuroinflammation Perimenopause article Get FREE access to my 14-page nutrition guide HERE Follow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness/Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.
Ep 25: What Happened When I Got a DEXA Scan
23-04-2024
Ep 25: What Happened When I Got a DEXA Scan
Have you ever heard of a DEXA scan? It's a pretty incredible tool when it comes to understanding your body composition! With a DEXA scan, you can ditch old methods of measuring "health" like body weight and BMI, and instead get a clear picture of your body's muscle and fat composition. That way, you can make targeted changes to reduce your risk of disease and boost your confidence. Today, I share my recent (& shocking!) DEXA scan results and explain why you should consider getting one too. I also talk about why it's important to celebrate your body and not beat yourself up if the scan results aren't exactly what you were expecting. If you're struggling with getting your ideal muscle tone and definition, or if you tend to judge yourself harshly when your body isn't where you want it to be, this episode is a must-listen! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Why it’s important to know your body composition My surprising DEXA scan resultsThe truth about body fat percentage and bodyweightTips for shifting your mindset about body fat percentage How to approach weight loss and body composition in a healthy and sustainable wayReframing body fat as a celebration, rather than negative self-talk Advice for being mindful of your body fat percentage in relation to your habits Balancing freedom and discipline Resources Mentioned:Listen to the first 24 episodes of Holly Perkins Health Podcast HEREGet on the waitlist for The Body Composition Project HERE See the research on body fat distribution, incident cardiovascular disease, cancer, and all-cause mortality HERESee the research on body fat and risk of all-cause mortality HERESee the research on body composition and mortality in the general population HERESee the research on obesity HEREFollow Me: Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness/Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not...
Ep 24: How to Transform Your Body at 50
16-04-2024
Ep 24: How to Transform Your Body at 50
Do you find yourself trying to build muscle and lose fat but always get off track before you do? Or do you feel like it’s not even an option for you to live in the body you've always wanted? Well, my friend, you're not alone! In this episode, my dear friend Jennifer Mead joins me to share the inspiring story of how she achieved the body transformation she always dreamed of just before turning 50. Despite facing setbacks and self-doubt, Jennifer committed to her goals and completely transformed her body in just five months! Her unbelievable transformation improved her mood, energy levels, and confidence – all things that are possible for you too! Throughout our chat, Jennifer opens up about her challenges, how she overcame them, and her advice for anyone who feels behind in their fitness journey. She shares her top tips for changing your nutrition habits to align with your energy needs, staying consistent with strength training, and shifting your mindset to believe in your capabilities. If you’re in need of a boost of motivation – look no further! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Jennifer’s initial struggle with consistent quittingKeeping yourself motivated and setting intentions How Jennifer shifted her self-sabotaging mindset Practical strategies for changing daily habits Understanding macronutrient distribution Simple diet tips for increasing your energy and muscle massWhy you don’t always need to be at 100% intensity in the gym The reality of cardio vs. strength training How Jennifer overcame the challenges in her journey Jennifer’s significant mental and physical changes Advice for becoming the woman you want to be Resources Mentioned:Listen to the first 23 episodes of Holly Perkins Health Podcast HEREListen to How She Did It (Jennifer) HEREFollow Me: Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness/Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.
Ep 23: Discover 4 Ways You Can Easily Improve Your Health With Proven Strategies
09-04-2024
Ep 23: Discover 4 Ways You Can Easily Improve Your Health With Proven Strategies
Did you try yet ANOTHER workout or diet and you're still not seeing your desired results? Don't worry, you're not alone! For over 30 years, women just like you have been coming to me to achieve their fitness goals and live in the body they've always wanted. So, in this episode, I share 4 tried and tested ways to improve your health that have worked wonders for women in their midlife. These tips are research-backed, easy to follow, and will benefit every woman! Today, I highlight the most common mistakes women make when working out, a straightforward diet approach that takes the guesswork out of meal planning, and expert advice for improving your body composition. Trust me – if you follow these tips consistently, you'll start feeling better and healthier today! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Understanding when and what to eat throughout the day Why you need to stick to a strength training planThe importance of consistency How to eat a strategic combination of each macronutrientTips for improving your body composition The quality of weight loss drugs and supplements Resources Mentioned:Listen to the first 22 episodes of Holly Perkins Health Podcast HERECheck out The Nutrition Project HERE Listen to Episode 21: 5 Protein Mistakes You Might Be Making HERESee the research on the effects of strength training on health HERESee the research on hypoglycemia HEREFollow Me: Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness/Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.
Ep 22: Powerful Things I'm Doing to Survive Menopause
02-04-2024
Ep 22: Powerful Things I'm Doing to Survive Menopause
Menopause affects every woman differently, and the sooner you understand its unique impact on you, the better you can prepare for it! For some women, it may feel like a sudden earthquake, and for others, it could be a gradual build. BUT it never has to be a life sentence! Consider today's episode your guide to surviving menopause as I share with you the powerful things I'm doing to survive (and thrive!) through my journey. Keep in mind that the transition into menopause can start as early as your mid-30s, so it's better to get ahead of the symptoms before they start to disrupt your routine. Today, I cover everything from changing your mindset about menopause to tips on nutrition and tailoring your workout to the symptoms of menopause. So, if you're struggling with hot flashes, mood swings, brain fog, or energy issues, this episode is for you! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:My transition into menopause Reframing your mindset around menopause Tips for changing your habits Why you need to show yourself kindness Tailoring your fitness to menopause How to find the right intensity in your workoutsThe importance of reducing alcohol intake Taking bioidentical hormone replacement therapyResources Mentioned:Listen to the first 21 episodes of Holly Perkins Health Podcast HERECheck out Lift to Get Lean HERE See the research on weight gain in women at midlife HERESee the research on alcohol, DNA methylation, and cancer HERE See the research on the impact of estrogens and their receptors on immunity and inflammation during infection HERE See the research on weight, shape, and body composition changes at menopause HEREFollow Me: Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness/Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for...
Ep 21: 5 Protein Mistakes You Might Be Making
26-03-2024
Ep 21: 5 Protein Mistakes You Might Be Making
You probably already know that protein is essential for building muscle, staying healthy, and aging gracefully. But with so much information out there from social media and fitness influencers, knowing how much protein you actually need to see results can be super confusing!  In this episode, I'm diving into the top five mistakes that you might be making when it comes to your protein intake based on what I've seen with my clients. Finding the right amount of protein that works best for you can feel tricky, but don't worry! I won't throw fancy studies or complicated formulas at you. Instead, I share practical tips and simple calculations you can start using TODAY to feel your best. I cover the most common pitfalls, like not eating enough protein (which can lead to an energy slump), to overdoing it and potentially packing on unwanted pounds. Whether you're new to the protein game or a seasoned pro, I guarantee you'll learn something new today! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:50-25-25 macronutrient distributionEating too little protein Eating too much protein Simple calculations to understand your protein targetSpacing out protein between mealsBlood sugar regulation Protein intake in relation to your goals How much protein do you actually need? Resources Mentioned:Listen to the first 20 episodes of Holly Perkins Health Podcast HEREApply for The Body Composition Project HERE See the research on ISSN exercise & sports nutrition HERESee the research on protein and exercise HERESee the research on dietary protein and muscle mass HERE See the research on dietary reference intakes for energy HERESee the research on women and protein HEREFollow Me: Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness/Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for...
Ep 20: Secret Weapon Strength Exercises
19-03-2024
Ep 20: Secret Weapon Strength Exercises
In my many years of experience, I've learned a few extra special exercises that are particularly powerful for women. I like to call them my secret weapon strength exercises because they are super effective for building up your strength, function, and overall conditioning. So, if you feel like you're constantly working out but not seeing the results you want, this episode is for you! Today, I highlight my top three secret weapon strength exercises! I explain their research-backed benefits, share my expert advice for avoiding common mistakes when practicing, and teach you step-by-step how to perform and master them. Now, I'll be honest—mastering these exercises takes time and dedication. But trust me, it's so worth it! The sooner you start learning, the stronger you'll be in the long run!Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!Topics Covered:Understanding that strength training takes timeDemystifying deadliftsHow to start practicing your deadlifts Why you need to do the hardest exercises The beauty of the Bulgarian split squat Tips for avoiding the common Bulgarian mistakes My love for walking lunges Resources Mentioned:Listen to the first 19 episodes of Holly Perkins Health Podcast HEREApply for The Body Composition Project HERE Check out my Women's Strength Nation YouTube channel HERESee the proper squat technique HERESee the research on the effect of the compound physical activity therapy on muscular strength HERESee the research on the relationship of feeling states after exercise HERESee the research on efficacy of heavy-resistance training for active women over sixty HERESee the research on the effects of strength training on health HEREFollow Me: Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness/Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this...
Ep 19: The Over 45 Guide To Sets and Reps for Strength
12-03-2024
Ep 19: The Over 45 Guide To Sets and Reps for Strength
One of the most common questions I get is – how many sets per exercise should I do, and how many reps per set? While I wish there was a more straightforward answer, it's just not that simple! Luckily, I've done all of the research for you and have years of experience to prove it works. In this episode, I reveal the best number of sets to gain muscle over 45, my favorite rep scheme to get better results, the number of sets you should aim for in your workout, and so much more!Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:Specificity in training Muscular strength vs. endurance Myofibrillar and sarcoplasmic hypertrophy A “hard” weight load The ideal amount of reps for womenProgressive overloadA prep set My 15-12-10-10 approachAdjusting to the demand of an exercise Resources Mentioned:Listen to the first 18 episodes of Holly Perkins Health Podcast HEREApply for The Body Composition Project HERE Research on fundamentals of resistance training HERE Research on optimum repetitions for the development of strength HEREResearch on specificity of repetition maximum training zones HERE Research on periodized strength training HEREResearch on the influence of resistance training volume and periodization HEREResearch on sarcoplasmic hypertrophy in skeletal muscle HEREResearch on effects of estrogen on musculoskeletal performance HEREFollow Me: Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook:
Ep 18: 7 Highly Effective Habits of Fit People
05-03-2024
Ep 18: 7 Highly Effective Habits of Fit People
If you're constantly feeling sluggish, hungry, and weaker than you would like to be, this episode is for you! Today, I share 7 highly effective habits that have transformed my clients into super fit, resilient, and vibrant individuals in their midlife and way beyond. With over 30 years of coaching experience and having faced my own health challenges, I know exactly what it takes to create a body that has you looking and feeling your best.I cover the importance of starting your day with a nutritious breakfast, prioritizing strength training, and believing in your capabilities. Believe me – these habits are the building blocks you need to take charge of your health and live life to the fullest! The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:Why you need to eat breakfast Prioritizing strength trainingTips for strategically balancing your diet How to eat regularly throughout the dayFueling up before a workout Believing in your body’s capabilities The benefits of building muscle Resources Mentioned:Listen to the first 17 episodes of Holly Perkins Health Podcast HEREJoin the waitlist for The Body Composition Project HERE Check out The 7 Habits of Highly Effective People by Stephen R. Covey HERESee the research on building your muscles and reducing your diabetes risk HEREResearch has shown that greater muscle mass is a consistent predictor of better bone health in older women. Follow Me: Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness/Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not...
Ep 17: What You Don't Know About Inflammation
27-02-2024
Ep 17: What You Don't Know About Inflammation
Did you know that inflammation can cause a variety of symptoms, from fatigue to digestive problems to disease, without you even realizing it? It's true! So, if you're in that fabulous age range of 35 to 55, or beyond, listen in so you can get ahead of inflammation before it’s too late. Today, I talk about chronic inflammation and how it can silently impact your health as you age. I share my expert tips along with tons of research to help you identify inflammation, adjust your diet, and modify your exercise routine to win the battle against systemic inflammation. The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:Types of inflammation Elevated silent inflammationHow inflammation links to estrogen Common symptoms Habits to manage and heal inflammation Anti-inflammatory diet tipsAltering your workout routine Resources Mentioned:Listen to the first 16 episodes of Holly Perkins Health Podcast HEREJoin the waitlist for The Body Composition Project HERE Episode 1: *This* Is Actually The Fountain of YouthEpisode 3: When Your Workout Isn't WorkingEpisode 6: How to Strength Train Right (Women 40+) Research on tests for inflammation HERENIEHS research on inflammation HEREResearch on environmental insults HEREResearch on the anti-inflammatory effect of exercise HEREResearch on the perimenopause...
Ep 16: How to Start Strength Training
20-02-2024
Ep 16: How to Start Strength Training
Imagine lifting that heavy box up the stairs with ease, walking up that massive staircase without feeling out of breath, and strutting through life with more confidence than you've ever felt before. All this (and so much more!) is possible if you start prioritizing strength training in your life TODAY! In this episode, I share everything you need to know for starting your strength training journey. I will tell you how to find the right strength training program for you and tailor your diet and lifestyle to build muscle. I also highlight the muscles and exercises you should prioritize and encourage you to enjoy the entire process. Get ready to say hello to more muscle, less fat, and a whole lot of body recomposition!The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:Preparing for your strength training  At home strength training The importance of using the right equipment Finding the training plan for you Start slowly to solidify your technique Muscles and exercises to prioritize Embracing the process Tips for your optimizing your diet Resources Mentioned:Listen to the first 15 episodes of Holly Perkins Health Podcast HEREJoin the waitlist for The Body Composition Project HERE Check out my 6 Week Strength Training and Cardio Plan HEREBuy Lift to Get Lean HEREFollow Me: Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness/Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for...
Ep 15: How to Get Weight Loss Right
13-02-2024
Ep 15: How to Get Weight Loss Right
Are you tired of trying out a million different diets only to feel hungry and deprived after just a few weeks? Or maybe you've come close to achieving your dream body but consistently struggle to shed those last few pounds? If any of this sounds familiar, this episode is perfect for you! Today, I share my top tips and proven strategies for understanding the right calorie deficit for your unique body. Plus, I explain why you tend to slip up in the final week or two of your diet, how to focus on body composition once you've reached your weight loss goal and the simple science behind weight loss. The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:How to find the sweet spot of calorie deficit Why you need an extremely personalized approach to weight lossThe reasons most generalized diets fail A simple way to estimate your daily calorie intake Tips for the final stretch of weight loss to improve body compositionResources Mentioned:Listen to the first 13 episodes of Holly Perkins Health Podcast HEREJoin the waitlist for The Body Composition Project HERE Episode 2: The Problem With Losing Weight See the research on optimal diet strategies for weight loss and weight loss maintenance HERE See the research on the comparison of weight loss among named diet programs in overweight and obese adults HERE See the research on why fat loss depends on energy deficit only, independently of the method for weight loss HERE Follow Me: Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook:
Ep 14: 5 Ways to Reverse Menopause Weight Gain
06-02-2024
Ep 14: 5 Ways to Reverse Menopause Weight Gain
Here's the truth - menopause is happening! But fear not, my friend, it will not control your life! You can absolutely come out the other side feeling stronger than ever. In this episode, I share five proven ways (backed by real research, of course) to reverse menopause weight gain. Remember - menopause is NOT a life sentence, but you still need to take the right steps to keep feeling great and seeing the results you desire. The menopausal transition actually begins in your 30s and can last as long as 15 years. During this time, your estrogen levels fluctuate, and this can lead to weight gain, especially in the belly area. But with consistency and the tips I share today, you'll be feeling like the best version of yourself in no time! The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:My experience with menopause Taking an honest assessment of your habits and your activity level Why you need to be eating breakfast How stick to strength training and forget about eating low carbThe truth about fastingResources Mentioned:Listen to the first 13 episodes of Holly Perkins Health Podcast HEREJoin the waitlist for The Body Composition Project HERE Listen to Episode 3 HEREResearch on genetics of early and normal menopause HERE Research on the role of estrogens in energy balance HERE Research on the role of estrogen in metabolism HERE Research on postmenopausal energy expenditure HERE Research on weight gain at midlife HEREFollow Me: Find me on Instagram: @hollyperkinsLearn more on my website:
Ep 13: The One Supplement to Rule Them All
30-01-2024
Ep 13: The One Supplement to Rule Them All
Which supplement helps preserve muscle and maximizes the muscle you're building? In this episode, I illustrate how creatine fights age-related muscle loss. I detail misconceptions about creatine and how to decide if supplementation is right for you. And of course, I include tips on how to shop for creatine and incorporate it into your routine! After the age of 30, you lose between 3–8% (or more!) of your muscle mass each decade. I will share everything you need to know about creatine and why it supports lean, quality muscle mass. So keep listening. This episode is for you. The Nutrition Project is a 12-week live group program that addresses your challenges in real-time. You will learn my eating methodology and gain direct access to me for in-person coaching. Add your name at hollyperkins.com/workshop.Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays! Topics Covered:Three facts about creatineThree considerations about creatine Four ways creatine fights age-related muscle lossIs creatine supplementation right for you?Nutritional strategies > supplementationHow to incorporate creatine into your routineResources Mentioned:Listen to the first 12 episodes of Holly Perkins Health Podcast HERESee the research on creatine ingestion strategies HERESee the research on sarcopenia, frailty, and diabetes HERESee the research on muscle tissue changes with aging HERESee the research on creatine questions and misconceptions HERESee the research and recommendations for ISSN nutrition HEREFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitness/Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk.