The Holly Perkins Health Podcast

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 density
• Tips for your specific progressive resistance strength training 
• Methods for optimizing your protein intake 
• The truth about supplementing with creatine
• The importance of being specific with cardio 

Resources Mentioned:

• Listen to the first 40 episodes of Holly Perkins Health Podcast HERE
• Listen to Episode 34: Viral Topic - How to Calculate Your Protein Intake Easily HERE
• Learn more about The Body Composition Project HERE
• See The Body Composition info session HERE
• See the research on sarcopenia HERE
• See the research on sarcopenia in menopausal women HERE
• See the research on the role of estradiol HERE
• See the research on bone remodeling in post-menopausal osteoporosis HERE
• See the research on creatine supplementation for muscle growth HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

Follow 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.

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 scan
• Why The Body Composition Project is so effective
• The truth about weight loss
• 2 mistakes that are preventing you from building muscle and losing fat
• Everything you will learn in The Body Composition Project

Resources Mentioned:

• Join me LIVE for The Body Composition info session HERE
• Learn more about The Body Composition Project HERE
• See the research on the utility of body composition assessment in nutrition and clinical practice HERE
• See the research on body composition tests HERE
• See the research on the benefits of utilizing total body composition as a predictor of cardiorespiratory fitness HERE
• Listen to the first 39 episodes of Holly Perkins Health Podcast HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

Follow 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.

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 regulation
• Why you can still build muscle with arthritis 
• Single joint exercises to activate and strengthen your glutes 

Resources Mentioned:

• Listen to the first 38 episodes of Holly Perkins Health Podcast HERE
• See the research on menopause HERE
• Do you have a burning question? Ask me HERE
• Check out The Body Composition Project HERE
• Check out my Women's Strength Nation YouTube channel HERE
• Find The Glutes Project HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

Follow 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.

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 coaching
• The value of reaching The Muscle Tipping Point 
• How to cross The Muscle Tipping Point
• Why 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 2
• My step-by-step strategy for reaching the optimal lean muscle mass 

Resources Mentioned:

• Listen to the first 37 episodes of Holly Perkins Health Podcast HERE
• Listen to Episode 7: 5 Calorie Secrets You Wanna Know HERE
• Check out The Body Composition Project HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

Follow 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.

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 stage
• Why you need to pay attention to changes in your body 
• Strategies for addressing inflammation before it becomes unmanageable 
• 3 ways to reduce stress 

Resources Mentioned:

• Listen to the first 36 episodes of Holly Perkins Health Podcast HERE
• Listen to Episode 3: When Your Workout Isn't Working HERE
• See the research on women’s knowledge and attitudes to the menopause HERE
• See the book The End of Alzheimer's HERE
• See the research on Perimenopause: From Research to Practice HERE
• See the research on the cognitive decline in early and premature menopause HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

Follow 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.

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 others
• The 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 glutes 

Resources Mentioned:

• Check out Lift to Get Lean HERE
• Find The Glutes Project HERE
• See the research on isokinetic hamstrings HERE
• See the research on hamstring to quadriceps strength ratio HERE
• See the research on the eccentric:concentric strength ratio of human skeletal muscle in vivo HERE
• See 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 HERE
• See the research on the muscles of the buttocks HERE

Follow 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.

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 goals
• Common misunderstandings about calories 
• How to calculate your ideal calorie intake 
• The truth about adjusting calories to your current weight and activity level
• Why you need to eat consistently and monitor your symptoms
• A calorie range of 1400-1600 for weight loss 
• The Muscle Tipping Point
• My quick and dirty method for understanding calories 
• Knowing when your calorie deficit is too small or too big

Resources Mentioned:

• Listen to the first 34 episodes of Holly Perkins Health Podcast HERE
• Check out The Body Composition Project HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

Follow 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.

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 fat
• Truth about eating your bodyweight in protein 
• Issues with a small protein intake 
• How to calculate protein intake for your unique needs
• My macronutrient distribution strategy

Resources Mentioned:

• Listen to the first 33 episodes of Holly Perkins Health Podcast HERE
• Check out The Body Composition Project HERE
• Listen to Episode 5: The Diet Swap That Changed My Life Forever HERE
• Research on women and protein HERE
• Research on protein and exercise HERE
• Research on higher protein diets in weight loss HERE
• Research on dietary protein and muscle mass HERE
• Research on amount, source and pattern of dietary protein intake across the adult lifespan HERE
• Research on dietary protein and better physical performance among post-menopausal women HERE
• Research on dietary protein intake, better physical function and muscle strength among elderly women HERE

Follow 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.

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 Project
• The frustration of living with chronic pain even if you’re “healthy”
• Why Melissa decided to work with me
• The initial actionable and tangible steps Melissa took at the start of her journey
• Diet 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 composition
• What Melissa wishes she knew a year ago 

Resources Mentioned:

• Listen to the first 32 episodes of Holly Perkins Health Podcast HERE
• Check out The Body Composition Project HERE
• Check out The Nutrition Project HERE

Follow 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.

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 goals
• The importance of consistency 
• The truth about going low-carb
• Diet changes that actually lead to results
• The acute chronic workload ratio
• Making incremental increases in your workout intensity every week

Resources Mentioned:

• Listen to the first 31 episodes of Holly Perkins Health Podcast HERE

Follow 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.