Have you ever wondered why knowing what to do for your health and fitness doesn’t always translate into action? In this enlightening episode of The Holly Perkins Health Podcast, I sit down with Amber Krzys, a coach and teacher with a profound understanding of the psychology of human behavior. Together, we dive deep into the intricate relationship between our subconscious mind and our daily choices, particularly in the realms of womens health, weight loss, and overall wellness for women.

Amber shares a powerful insight: “95% of our actions are driven by unconscious patterns formed in childhood.” This revelation opens up a critical discussion on why so many of us struggle to align our actions with our health knowledge. We explore the concept of urges and how they are intricately linked to our emotional states, emphasizing the need for self-compassion when navigating these challenges. This episode is a must-listen for anyone interested in women’s fitness and mental health, especially those of us who are women over 35.

As we discuss the upcoming School for Humaning Well, Amber emphasizes the importance of reconnecting with our innate wisdom. It’s not just about willpower; it’s about understanding our emotional landscapes and cultivating awareness of our feelings and sensations. This approach is particularly beneficial for midlife women, as it encourages a healthier relationship within yourself, and your choices, paving the way for effective fat loss and improved body composition.

Join us as we encourage you to embrace your experiences with curiosity and compassion. This episode is not just about learning; it’s about transforming your approach to health and fitness. If you’re seeking insights into mental health, and habits tailored for women, you won’t want to miss this conversation. Tune in and discover how understanding your inner workings can lead to profound changes in your life.

You can learn more about Amber and her programs here.

If you're interested in womens health, this is the podcast for you.

Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

• Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout.

• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

• Find me on Instagram: @hollyperkins

• Discover more on my website: hollyperkins.com

+Follow so you'll know exactly when new episodes are available on Tuesdays.

Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you aware that nearly 30% of muscle mass can be lost by the age of 70, leading to significant changes in body composition? In this enlightening episode of The Holly Perkins Health Podcast, I dive deep into the critical importance of muscle maintenance and growth for women over 40. As we age, the risk of sarcopenia—the age-related loss of muscle mass—becomes a pressing concern, and it's essential to understand how to combat this natural process effectively.

While strength training, protein intake, and creatine supplementation are often touted as the go-to solutions, I reveal that they may not be enough on their own to prevent muscle loss. I emphasize the necessity of progressive overload in strength training, which is vital for building muscle. Many women may not be lifting enough weight or tracking their progress effectively, which can hinder their body composition goals.

Moreover, I discuss the critical balance between protein and carbohydrates to optimize muscle recovery and prevent fatigue. It’s time to debunk the common misconceptions surrounding protein consumption! I urge you to discover your individual protein needs instead of relying on one-size-fits-all recommendations. After all, nutrition plays a pivotal role in women's health and wellness, especially during perimenopause and menopause.

But that's not all—did you know that creatine is not only beneficial for muscle growth but also supports overall health and cognitive function? Join me as I explore the multifaceted benefits of creatine and its role in enhancing your body composition and mental health.

This episode serves as a comprehensive guide for women navigating the complexities of muscle health. I provide actionable steps to help you maintain and build muscle effectively, ensuring a healthier, more active life as you age. Don’t let muscle loss dictate your journey; empower yourself with knowledge and strategies that truly work. Tune in to transform your approach to strength training, nutrition, and overall wellness!

If you're interested in womens health, this is the podcast for you.

Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

• • https://journals.lww.com/nsca-jscr/fulltext/2010/10000/the_mechanisms_of_muscle_hypertrophy_and_their.40.aspx
• • https://journals.lww.com/nsca-jscr/fulltext/2022/04000/training,_supplementation,_and_pharmacological.12.aspx
• • https://pmc.ncbi.nlm.nih.gov/articles/PMC5946208/
• • https://pmc.ncbi.nlm.nih.gov/articles/PMC5470183/

• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

• Find me on Instagram: @hollyperkins

• Discover more on my website: hollyperkins.com

+Follow so you'll know exactly when new episodes are available on Tuesdays.

Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you struggling with stubborn belly fat despite your best efforts? You're not alone. In this enlightening episode of The Holly Perkins Health Podcast, I sit down with Niki, a courageous participant in my Body Composition Project, to delve into the common challenges women face with fat loss, particularly those over 40. As we navigate the complexities of women's health and wellness, Niki shares her heartfelt journey, revealing the frustrations she encountered with traditional fitness methods that simply didn't deliver results.

Niki's previous routine was filled with high protein intake and extensive cardio, yet she found herself battling increased belly fat and discomfort. "I felt like I was doing everything right, but nothing was changing," she confides. This resonates with so many women grappling with body composition issues, especially during pivotal life stages like perimenopause and menopause. However, everything changed when Niki joined my program. In just two weeks, she experienced remarkable transformations in her body composition and energy levels, proving that tailored programming in strength training and nutrition can make all the difference.

Throughout our conversation, we emphasized the significance of personalized approaches to health and wellness, particularly for women navigating midlife transitions. By focusing on specific guidance in fitness and nutrition, we can unlock the potential for effective fat loss and improved overall well-being. Niki’s story is a testament to the power of holistic health strategies that prioritize individual needs, moving beyond one-size-fits-all solutions.

Join us as we explore the intersection of women's health, nutrition, and mental health, shedding light on the vital role of strength training and the importance of bone health for women over 40. If you're ready to break free from the cycle of ineffective weight loss strategies and embrace a more personalized approach, this episode is for you. Tune in to discover how you can reclaim your health and achieve your fat loss goals, just like Niki did. Let's embark on this transformative journey together!

-If you're interested in womens health, this is the podcast for you.

Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

• Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout here.

• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

• Find me on Instagram: @hollyperkins

• Discover more on my website: hollyperkins.com

-Follow so you'll know exactly when new episodes are available on Tuesdays.

Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you tired of following health and fitness advice that just doesn't seem to work for you? You're not alone! Many women, especially those over 40, find themselves caught in a web of myths that hinder their progress in achieving their health and wellness goals. In this enlightening episode of The Holly Perkins Health Podcast, I delve deep into the three major myths that are holding women back in the realms of weight loss, nutrition, and strength training.

As I often say, "The right strategies can empower you to feel stronger, leaner, and more energized. " Yet, so many women are led to believe that cutting carbohydrates and engaging in high-intensity workouts are the keys to success. Unfortunately, these popular strategies can be counterproductive, leading to frustration and stagnation. Instead of seeing the results you desire, you might be experiencing the opposite effect, especially as you navigate the changes that come with perimenopause and menopause.

Throughout my coaching experience, I’ve discovered that women often achieve better results by embracing a balanced diet that includes carbohydrates and focusing on progressive strength training rather than high-intensity workouts. This approach not only supports fat loss but also enhances body composition and bone health, which are critical for women over 40. I also critically examine intermittent fasting, highlighting how it can lead to muscle loss and hormonal imbalances, particularly in women.

By debunking these pervasive myths, my goal is to empower you to adopt healthier, more effective strategies tailored to your body and lifestyle. This episode is not just about fitness; it’s about holistic health, mental health, and nurturing your well-being. Join me as I share insights that can transform your approach to women's health and wellness. Let’s rewrite the narrative around women's fitness, so you can finally feel the strength and vitality you deserve!

Tune in now to discover how you can take control of your health journey and break free from the misconceptions that have been holding you back. Your path to a healthier, more vibrant life starts here!

If you're interested in womens health, this is the podcast for you.

Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Resources:

• • https://pmc.ncbi.nlm.nih.gov/articles/PMC8017325/
• • https://pmc.ncbi.nlm.nih.gov/articles/PMC3735822/
• • https://www.nejm.org/doi/full/10.1056/NEJMoa2114833
• • Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout.
• • Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog
• • Find me on Instagram: @hollyperkins
• • Learn more on my website: hollyperkins.com

Follow and Subscribe so you'll know exactly when new episodes are available on Tuesdays.

Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Are you a woman over 40 who feels like achieving a super fit and ripped physique is just a distant dream? You’re not alone! Many women experience dissatisfaction with their bodies and health, but I’m here to tell you that it’s entirely possible to attain visible abs and defined muscles at any age. In this enlightening episode of The Holly Perkins Health Podcast, I reveal the six secrets that can transform your body and mindset, empowering you to embrace your health journey with confidence. 

As we navigate the complexities of women's health and wellness, especially during pivotal life stages like perimenopause and menopause, it's crucial to understand that achieving your fitness goals is not just about diet and exercise. It’s about adopting a holistic health approach that prioritizes body composition, mental health, and nutrition. I believe that every woman deserves to feel strong and vibrant, regardless of age. “Being ripped is not just a destination; it’s a lifestyle,” I often say, and this episode dives deep into what that truly means. 

Throughout our conversation, I emphasize the importance of mindset and consistency. Are you ready to embrace discomfort as part of your journey toward fat loss and strength training? I encourage you to celebrate every small victory along the way, finding joy in the process rather than fixating solely on the end results. It’s essential to recognize that a balanced life, filled with flexibility and enjoyment, is just as important as the pursuit of a ripped physique. 

Join me as we explore practical strategies tailored for women over 40, focusing on how to improve your weight loss efforts and overall well-being. From enhancing bone health to incorporating creatine into your nutrition plan, I share insights that can help you redefine your approach to fitness. This episode is not just a guide; it’s an invitation to reclaim your health and happiness. 

So, if you’re ready to unlock the secrets of achieving a super fit and ripped physique while maintaining a healthy mindset, tune in! Let’s embark on this empowering journey together and remember: it’s perfectly fine to enjoy life while striving for your fitness goals. Your transformation starts here!

If you're interested in womens health, this is the podcast for you.

Get FREE lifetime access to my 4-week Strength Without Stress program today! This unique program helps you build lean muscle and reduce inflammation—without the fatigue from long or intense workouts. All you need to do is post a review of my podcast, grab a screenshot, and upload it at: hollyperkins.com/review

This offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!

Follow and Subscribe so you'll know exactly when new episodes are available on Tuesdays.

Transcripts can be found on the official Blog page for this episode at https://www.hollyperkins.com/blog

Want to connect more?
Follow me on Instagram (https://www.instagram.com/hollyperkins) and Facebook (https://www.facebook.com/HollyPerkinsFitness/)

Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Today I’m sitting down for a completely unscripted conversation with my friend and teammate, Jill Esplinn. Jill’s personal fitness journey mirrors what so many women go through today. If you’ve ever longed to feel stronger and healthier but weren’t sure where to begin, her story will truly resonate. I have a feeling it will leave you inspired, motivated, and ready to take your own first steps.

When Jill began, she had a naturally slender build with very little muscle. Once she started paying attention to her macronutrient intake, she noticed quick results and lost weight almost immediately. Still, the gym felt overwhelming at first. She went only here and there, struggling to build consistency and confidence. Over time, that began to shift. Interestingly, by filming Jill’s workouts I realized just how powerful digital coaching can be for guiding people through the gym and helping them feel supported.

Within just a few months of consistent effort, Jill’s body composition started to transform dramatically. Today, she has surpassed even my own results in some ways. She talks about how working with me not only changed her body but also gave her the knowledge and confidence to stay grounded in fitness long term. No matter what life throws her way, she knows how to reset and never feels completely “off the wagon.”

Jill’s transformation sparked for my program, The Body Composition Project. I realized that true change requires more than a quick fix. It takes time, education, and support, which is why the program runs for six months. In our conversation, I even challenge Jill to take the next bold step in her own journey, and together we unpack the very real fears that come with pushing yourself beyond your comfort zone

Now is the perfect time to make a change, and trust me, anything is possible! I hope you’ll join me in the Body Composition Project. 

I hope you enjoyed this episode! 

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.

Topics covered

• (03:16) Jill’s fitness journey from “skinny fat” to strong and healthy
• (17:13) Why building a deep fitness education is the key to lasting wellness
• (19:20) The power of committing to a six-month fitness program
• (28:30) Facing and overcoming the fear of changing your body
• (43:50) How to apply for The Body Composition Project
• (47:19) Understanding the true value of health

Resources Mentioned:

• The Body Composition Project starts October 6!
• 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.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

In this episode, we’re diving into one of the most powerful things you can do for your health: getting your blood sugar regulated. When your blood sugar is stable, your body can burn fat more efficiently, cravings calm down, and your energy finally feels consistent.

If you’ve hit your 40s and noticed that your old diet tricks don’t seem to work anymore, or you’ve been blindsided by new symptoms like anxiety, digestive issues, or allergies, you are not alone. After 40, estrogen levels drop, muscle mass naturally declines, and your metabolism doesn’t play by the same rules. But here’s the good news: smart nutrition can stabilize blood sugar, preserve muscle, and help you feel in control of your energy and your body again.

I’ve coached women for over 30 years, and I see the same patterns over and over. Women who have been doing well suddenly feel thrown off by unexpected health challenges. This episode is here to help you get back on track and stay that way.

You’ll learn the three key things to focus on when experimenting with new nutrition strategies, a simple approach to regulating blood sugar that makes eating easier, my go to protocol for what to eat to keep glucose stable, and how to mix and match your favorite foods to hit the minimum effective dose of the key macronutrients your body needs.

One of the first nutrition mistakes I often come across is the idea that some foods are simply good and others bad. Instead, I encourage you to think of foods by macronutrient categories — carbs, protein, and fat — and learn where your favorite foods fall. Every food has one dominant macronutrient, and eating with that in mind is one of the fastest ways to feel better, boost energy, reduce hunger, and eliminate cravings.

When you start eating for blood sugar regulation, there are three main steps that make the biggest difference. First and most importantly, get into the habit of pairing protein with carbs every time you eat. Avoid eating carbs or protein alone and you will immediately improve glucose control. Second, add fat and fiber to slow digestion and smooth out blood sugar spikes. Third, eat every three to five hours (except when sleeping) to keep your brain and organs fueled. The more active or lean you are, the shorter that window may need to be.

Eating healthy foods is a great start, but without paying attention to the amount of carbs, protein, and fat you are getting, it’s easy to stay stuck. A simple way to start is with a 50 25 25 distribution of carbs, protein, and fat. Use a tracking app to get a sense of your portions. This shouldn’t feel restrictive but will give you clarity and room to adjust.

Finally, pay attention to how individual foods make you feel. As estrogen decreases, gut inflammation can increase, which means certain foods may start to affect you differently. Common culprits include cow’s milk, wheat, corn, eggs, coffee, chocolate, and some grains. You don’t have to cut them all out at once, but if you are uncomfortable, experiment with reducing or eliminating them to see what helps.

This process is about eating smarter, not stricter, so you can stabilize your energy, support your hormones, and feel like yourself again!

I hope you enjoyed this episode! 

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.

Topics covered

• (04:48) Hormonal shifts after 40 can feel like an earthquake, here’s how to adapt
• (07:01) Understanding macronutrients will completely change the way you eat
• (12:01) Why blood sugar regulation is the foundation of good health
• (17:44) Eating according to macros keeps blood sugar stable
• (21:50) Noticing how foods make you feel is key to lasting results

Resources Mentioned

• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog
• https://diabetes.org/about-diabetes/statistics/about-diabetes
• https://www.cdc.gov/diabetes/php/data-research/index.html

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.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Imagine a single, safe, and affordable supplement that helps you feel stronger in your workouts, sharper during your day, and more energetic for women over 40, 50, and beyond. That supplement is creatine. And I believe it's a valuable supplement for women's health and wellness. 

For years, creatine has been marketed almost exclusively to men (and not women over 40) in the gym. But the science is clear: creatine is a powerful tool for women, especially as they age. It supports muscle strength, bone health, brain function, metabolism, and recovery. I use it daily and cannot imagine life without it.

Creatine is a naturally occurring compound produced by the liver, kidneys, and pancreas, and stored in muscles, the brain, the heart, and other tissues. It fuels your muscles so you can produce energy quickly, perform at your best, and recover faster.

Creatine is not just about strength. For women over 40, it encourages lean muscle growth by allowing heavier lifting and more repetitions. It supports bone density, protects brain health, and helps fight cognitive decline. It is one of the most effective, well-researched tools for staying strong and vibrant as you age.

Many women over 40 are unsure how to take creatine, so here is what works best for me and my clients. I prefer micronized creatine monohydrate because it is well studied, cost-effective, and easy to digest.

For a deeper dive into creatine, listen to this episode.

Resources Mentioned

Research about creatine supplements and aging musculoskeletal health

Research on how the International Society of Sports Nutrition views creatine supplements and exercise 

Research on common questions and misconceptions around creatine

Research about creatine ingestion strategies on lean tissue mass and strength in adults

Research on sarcopenia, frailty, and diabetes in older adults

Research on exercise and sports nutrition 

Research on creatine and the muscle-brain axis

Research on how creatine affects performance and training adaptations

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.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Want the benefits of impact training for bone health without the injury? Impact exercises can be powerful for improving bone density, but they are also some of the most advanced movements you can do for bone health in general. But...they should only be added once you have a solid foundation of fitness. In this women's health podcast, I’ll show you the right way to start impact training for bone health so you can avoid osteoporosis, falls, and weakness in your years ahead.

Did you know that more than half of women over 40 in the United States in perimenopause will be diagnosed with osteopenia, the precursor to osteoporosis? That is a staggering statistic in womens health. My mission is to help you protect the muscle you already have and then build more, because muscle is the most powerful tool you have for holistic health.

There is a right time to start impact training and a wrong time. Impact exercises create intense ground reaction forces that jolt your body and bones. Both impact and plyometric training should only come after you have built full range of motion, joint stability, strength, endurance, and neuromuscular control.

Some experts recommend waiting until you can squat one and a half to two and a half times your bodyweight before beginning impact training. These are lofty numbers, and few women ever reach them. The reality is that if you are over 40 or 50, the wrong injury could follow you for life.

The good news is that there are smarter benchmarks using strength training for womens health, and you'll get them in this episode. When you move gradually and pass the strength benchmarks, you will not only be safe but you will be a powerhouse actively reversing osteopenia and building strong bones for life.

Topics covered

(01:57) Nearly half of U.S. women will develop osteopenia, the precursor to osteoporosis

(08:54) Why you should never start impact training without preparation

(19:52) How ground reaction forces help your bones get stronger

(24:41) Key benchmarks to know when you can safely begin impact exercises

(29:54) Beginner impact exercises and progressions to get started

Resources Mentioned

Research on the safety of lower limb movement in older adults

Research on plyometric exercise concepts 

Research on rehabilitating athletes through plyometric exercise

Research on the magnitude and rate of mechanical loading of exercise modes

Research on osteoporosis in older adults

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.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you want to lose body fat and feel leaner and stronger, it’s easier than you think. There’s no single approach that works for everyone, but once the pieces are in place, the process isn’t complicated. 

In this episode, I break down the essentials for holistic health: the most effective combination of strength training and nutrition, the best workouts for body fat loss, and the biggest mistake people make with food.

The research is clear: Cutting calories without changing activity leads to muscle loss, not just the loss of body fat. And muscle is gold for your holistic health. To protect it, you need a smart mix of strength training, cardio, and the right protein intake. I’ll walk you through the evidence and show you exactly why this works.

We’ll cover two proven strategies:
Calorie restriction paired with strength training, with progressive overload and consistency
Mixed exercise (strength plus cardio) with higher protein intake of 1.1–1.7 grams per kilogram of body weight

Both approaches work for holistic health, but combining all three—strength, cardio, and nutrition—delivers the best in terms of holistic health. From there, it’s just fine-tuning.

When it comes to strength training, almost any plan works if you stick to progression, volume, and smart exercise selection. But for women over 40, combining compound movements with single joint exercises is especially powerful, producing a stronger hormonal response and better results.

The key is following a structured program week after week. Random workouts from social media won’t cut it because womens health is a bit tricky in midlife. 

One common pitfall is eating clean during the week, then loosening up too much on weekends. Even small surpluses can wipe out progress. Adopting a 7-day approach instead of a 5-day one changes everything. Y

If this all feels overwhelming, you don’t have to go it alone. Coaching can make the process simple and sustainable.

If you're ready to learn how to become more muscle (and less fat), my FREE 3-day live workshop will show you how. It's called Midlife Muscle Mastery Workshop and you can grab your spot here. 

I hope you enjoyed this episode! 

Topics covered

(02:10) There is no one size fits all approach to losing body fat

(05:38) Reducing energy intake (ie calories) only leads to loss of muscle

(12:25) The power of calorie restriction, strength training and nutrition

(20:42) My secret exercise protocols for women over 40

(27:21) Calorie deficit, or restriction, doesn’t have to be extreme or scary!

(33:09) During calorie deficit, you will have symptoms and that’s OK

Resources Mentioned

Research about nutrition and exercise to improve body composition near retirement 

Research on the effectiveness of dietary interventions in adults of retirement age

Research on the effects of exercise and nutrition on body composition, metabolic health, and performance in adults with sarcopenic obesity

Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog<...

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