The Holly Perkins Health Podcast

Holly Perkins, BS CSCS
  • 5.0 (292)
  • Fitness
  • Updated Weekly

If you’re a woman over 35 and feel like your body isn’t responding the way it used to… you’re not imagining it. Your workouts may not be working anymore. Your energy levels might feel unpredictable. And the advice you’ve followed for years often seems designed for someone else entirely. So what would it be like if you finally understood what your body actually needs now? I’m Holly Perkins, women’s health expert, strength coach, and a specialist in nutrition for women with over 30 years in practice helping women build lean muscle, improve energy levels, and feel strong in their bodies again. Each week The Holly Perkins Health Podcast breaks down the real science behind women over 35 fitness, menopause workouts, how to track macros, and health after 50, and turn it into simple, realistic steps you can actually use in your life. Because it’s not necessary to spend hours in the gym or follow extreme diets to feel better. Inside this podcast, you’ll find honest conversations and practical strategies around: - Workout tips and toning workouts that actually work for your body - How to build lean muscle for women without burnout - Smart, sustainable clean eating tips including protein for women, and creatine for women - The truth about mental health, stress, and how they impact your body - How to restore and protect the energy levels women want in midlife You might find that when you shift your focus from weight loss to strength, everything starts to change to the point where your body begins to feel like it’s working with you again. This podcast is here to help you feel strong, capable, and confident so you can fully show up for your life. Because when you build strength the right way… you’re not just changing your body. You’re creating the body you NEED to keep up with the life you LOVE. Holly Perkins is a world-recognized women’s health and strength coach, certified strength and conditioning specialist, and author of Lift to Get Lean and Muscle & Bone (2027). With over three decades of experience, she’s helped thousands of women build lean muscle, lose body fat, and create stronger, more resilient bodies through science-backed methods. Her work has been featured in top national publications including Womens Health, Prevention, Redbook, Fitness, and Men’s Health. Tune in each week for expert insights, real talk, and actionable steps - in just about 30 minutes.

  1. 6d ago

    How to Change Habits (and Make Them Stick)

    Why is it so hard to stick with the habits we know are good for us? If you’ve ever wondered why you keep falling back into old patterns—even when you’re motivated to change—this episode is for you. In this conversation, I’m joined by behavior change expert Marcy Verduin, Senior Associate Dean for Medical Education, Professor of Psychiatry, University of Central Florida College of Medicine to unpack the psychology behind lasting change. We explore why motivation isn’t enough, why “starting over” is actually part of the process, and how to build habits that become a natural part of your life. The truth is, behavior change isn’t about having more willpower. It’s about understanding how change really works, embracing the discomfort that comes with growth, and taking small, strategic steps that create momentum over time. Whether you’re trying to exercise consistently, improve your nutrition, or finally follow through on the promises you’ve made to yourself, this episode will help you stop judging yourself and start creating habits that actually last. In this episode, you’ll learn:Why changing your habits feels so difficult—even when you genuinely want to change.The five stages of behavior change and how to identify where you are right now.Why feeling torn or unmotivated is a normal part of the process, not a sign you’re failing.A simple exercise to uncover what’s keeping you stuck and strengthen your motivation to move forward.How to build confidence through small wins instead of waiting until you “feel ready.”Why all-or-nothing thinking sabotages progress—and what to do instead.Practical strategies for creating habits that stick for the long term.If you’ve ever said, “Why can’t I just be more consistent?” this conversation may completely change the way you think about personal growth. Remember, lasting transformation rarely happens through one big breakthrough. It happens through small decisions, repeated consistently, until they become part of who you are. When you understand the science of behavior change, you stop relying on motivation and start creating a life that naturally supports the habits you want. The Strong by Design 3-Day Workshop begins September 17th, 2026. When you sign up for this free training series, you’ll discover the science of building muscle, improving body composition, and creating a stronger, more resilient body—without spending hours in the gym or chasing another restrictive diet. Click here to grab your free seat.  Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months. I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value). It’s called Optimized for Muscle Lab. To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/review This is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost. Resources: Upgrade your protein intake with Equip Prime Protein Beef Isolate Powder and save 15% here.Check out The Fitness Motivation Myth: You Don’t Need More Motivation – You Need More Proof next!Transcripts can be found on the official blog page for this episode here hollyperkins.com/blogFind me on Instagram: @hollyperkinsDiscover more on my website: hollyperkins.com+Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

  2. Sep 1

    Health After 50: How Christy Transformed Her Body

    Turning 50 was a wake-up call for Christy, a 51-year-old accounting manager. She realized that her standard routine of light walking and mild diet tweaks couldn’t support the vibrant future she wanted. Her transformation began internally during the pandemic, where she learned to view her body as a vessel worthy of care, dismantling the habits that had previously held her back. Christy realized her weight and fatigue were tied to emotional patterns; she used food to cope with past traumas. By choosing self-love over aesthetics, she transitioned from emotional eating to fueling her body for longevity. This shift helped her realize that fitness after 50 isn’t about fighting aging, but about building the strength and resilience needed to enjoy life with confidence. Christy was tired of accepting the “inevitable” aches and pains of aging. She broke her cycle of starting and quitting by fully committing to a long-term plan. Instead of short-term fixes, she embraced the discomfort of growth, choosing consistency over convenience to ensure her future mobility and vigor. Strength training was the game-changer. By lifting three days a week, Christy replaced cardio-only workouts with functional resistance training. The results were measurable: she built lean muscle, increased her bone mineral density, and even reduced her reliance on blood pressure medication. Strength training transformed from a chore into a vital investment in her long-term health. Christy leveraged her analytical skills to track macros, treating food as essential fuel rather than an emotional crutch. This precise approach, combined with a focus on protein and nutrient density, led to major milestones: fitting into college-era clothes, balanced hormones, and a body fat percentage below 30%. She now embraces aging with peace, backed by a strong, resilient foundation. Key Takeaways: Identify how unresolved emotions and past trauma can impact physical habits and weight management. Implement strength training to improve mobility, increase bone density, and boost metabolic health after 50. Shift your perspective on nutrition from emotional eating to viewing food as essential fuel for a vibrant life. Recognize that you are worthy of health and wellness, regardless of your current starting point. Christy’s journey proves it is never too late to take control. Regardless of your age, you can enhance your quality of life by shifting your mindset from self-neglect to self-prioritization. By committing to your well-being today, you aren’t just changing your life—you are securing your future. Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months. I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value). It’s called Optimized for Muscle Lab. To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/review This is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost. Resources: Upgrade your protein intake with Equip Prime Protein Beef Isolate Powder and save 15% here. Check out episode 112: Proven Workout Tips for Women’s Health After 50 next! Transcripts can be found on the official blog page for this episode here 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.

  3. Aug 25

    The Fitness Motivation Myth: You Don’t Need More Motivation – You Need More Proof

    If you’ve ever said, “I’ll start on Monday” or “I just need to get motivated first,” this episode is for you. The truth is, motivation isn’t what creates consistency. It’s actually the result of consistency. In this episode, Holly challenges one of the biggest myths in fitness motivation: that you need to feel motivated before you take action. After more than 30 years of coaching women, she’s seen the same pattern over and over again. Women wait for the perfect mood, the perfect schedule, or the perfect burst of inspiration. Meanwhile, the life they want stays just out of reach. If you’re looking for lasting motivation for women, especially in the area of Women’s health and midlife women health, this conversation offers a completely different perspective. Here’s the shift that changes everything: Action → Proof → Confidence → Identity → Motivation Every workout you complete, every weight you lift, and every promise you keep to yourself becomes evidence that you’re becoming the woman you want to be. That evidence builds confidence. Confidence shapes your identity. And eventually, motivation shows up because your brain has proof that you’re someone who follows through. You’ll also learn why emotions are unreliable decision-makers, how to stop letting your feelings dictate your workouts, and why consistency will always outperform perfection. Holly also shares practical workout tips that help you stay consistent even on the days when you don’t feel motivated. Instead of measuring success by the number on the scale, Holly explains what you should be tracking instead, including: Completing workouts even when you don’t feel like it Increasing the weight you lift over time Feeling stronger during everyday activities Recovering more quickly between workouts Having more energy throughout your day Noticing improvements in how your clothes fit and how your body feels One of the most powerful ideas from this episode is that you don’t have to be perfect. In fact, 70% effort done consistently will produce better results than chasing 100% for a few weeks before burning out. The real skill isn’t never falling off track. It’s learning how to get back on track quickly. You’ll also hear Holly’s favorite strategy for the days when motivation feels completely absent: lower the barrier to entry. Sometimes success simply means putting on your workout clothes, walking into the gym, or committing to just ten minutes of movement. More often than not, motivation shows up after you’ve started—not before. If you’ve been waiting to feel ready, this episode may completely change the way you think about consistency. Because when you stop chasing motivation and start collecting proof, everything changes. In this episode, you’ll learn: Why motivation is earned—not found The science behind building confidence through action How to create an identity that supports lasting consistency Better ways to measure progress beyond the scale Why imperfect consistency beats perfect intensity A simple strategy to get moving on the days you least feel like it Every workout is a vote for the person you’re becoming. Resources: Upgrade your protein intake with Equip Prime Protein Beef Isolate Powder and save 15% here. Check out Episode 105 Strong Over 40: The Science of Building Muscle, Strengthening Bones, and Living Longer next! Transcripts can be found on the official blog page for this episode here 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.

  4. Aug 18

    Unlocking the Power of Creatine for Women for Health and Longevity

    Have you ever wondered how a simple supplement could transform your health and vitality as you age? In this enlightening episode of The Holly Perkins Health Podcast, I dive deep into the world of creatine for women, especially focusing on its incredible benefits for women over 40. Often misunderstood and primarily marketed towards men, creatine is a powerhouse nutrient that can significantly enhance muscle strength, bone health, and even brain function. As we navigate midlife, the role of creatine for women becomes even more crucial, providing the support we need to maintain energy levels and overall wellness.  Throughout this episode, I share my personal journey with creatine for women, illustrating how it has revolutionized my workouts and sharpened my mental clarity. I’ll provide you with actionable insights on how to effectively incorporate creatine into your daily routine, including recommended dosages, the best forms to use, and the optimal timing for maximum results. This isn’t just about lifting weights; it’s about enhancing your quality of life through informed nutrition and smart fitness choices.  Let’s break down the myths surrounding creatine, reassuring you of its safety and efficacy based on extensive research. Many women are unaware of how creatine for women can boost not just physical strength but also cognitive function, making it a vital addition to your health regimen, especially as you embrace health after 50. Whether you're looking for workout tips, seeking to build lean muscle for women, or navigating menopause workouts, this episode is packed with the motivation you need to thrive.  Join me as we explore the latest women health trends, discuss clean eating tips, and uncover how to eat for muscle. Together, we'll empower you to take charge of your health with confidence, focusing on how to track macros and implement muscle toning strategies that work for your unique body. This is not just a health podcast; it’s your guide to living vibrantly and strong over 40. Don’t miss out on this opportunity to learn how creatine for women can elevate your fitness journey and enhance your life! Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months. I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value). It’s called Optimized for Muscle Lab. To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/review This is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost. Resources: https://link.springer.com/article/10.1007/s12020-013-0070-4 https://pmc.ncbi.nlm.nih.gov/articles/PMC2048496/ https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/ https://pmc.ncbi.nlm.nih.gov/articles/PMC8229907/ https://pmc.ncbi.nlm.nih.gov/articles/PMC4929221/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6090881/ https://link.springer.com/article/10.1023/a:1022465203458 https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1579204/full Check out: “Creatine for Women Over 40 to Improve Health & Wellness“ next Transcripts can be found on the official blog page for this episode here 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.

  5. Aug 11

    Proven Workout Tips for Women's Health After 50

    Have you ever felt like your body is no longer your own, especially as you navigate the complexities of midlife? You're not alone! In this episode of The Holly Perkins Health Podcast, I dive deep into the challenges many women face in midlife, particularly regarding body changes, weight loss struggles, and feelings of hopelessness. Join me as I introduce you to Josie, a remarkable 52-year-old executive who has faced the daunting battle of weight gain and low energy despite her best efforts with various diets and fitness strategies.  Josie's transformative journey is a powerful testament to the importance of strength training over the relentless pursuit of weight loss. By focusing on building lean muscle rather than merely chasing the scale, Josie successfully lost 26 pounds, significantly reduced her body fat, and reclaimed her confidence in her physical abilities. Her story serves as a beacon of hope, reminding us all that it’s never too late to make impactful changes in our lives.  Throughout our conversation, I share practical workout tips for maintaining fitness while traveling and encourage you to prioritize strength training as a vital component of your wellness journey. We discuss how building muscle can enhance your energy levels and improve your overall health, especially for women over 35 navigating the challenges of menopause workouts and midlife women health issues.  As I often say, “Rebuilding trust in your body is the first step towards embracing your strength. ” This episode is an inspiring reminder that true progress is possible at any age, even during perimenopause or menopause. Whether you're looking for nutrition for women, clean eating tips, or insights on how to track macros, I’ve got you covered!  So, are you ready to reclaim your health and vitality? Tune in to this episode for motivation and insights that will empower you to embrace your body and its potential. Together, we’ll explore how to cultivate a positive mindset around fitness and wellness, ensuring that you feel strong over 40 and beyond. Don’t miss this opportunity to transform your approach to health after 50! Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months. I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value). It’s called Optimized for Muscle Lab. To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/review This is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost. Resources: Upgrade your protein intake with Equip Prime Protein Beef Isolate Powder and save 15% here. Transcripts can be found on the official blog page for this episode here 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.

  6. Aug 4

    Why Protein for Women is Key: Fueling Health, Energy, and Lean Muscle

    Have you ever wondered why you feel more fatigued or struggle with cravings as you age? You're not alone, and the answer might lie in your protein intake! In this enlightening episode of The Holly Perkins Health Podcast, I delve into the critical role of protein for women, particularly for those over 40. As we age, maintaining our health, energy levels, and lean muscle becomes increasingly important, and protein is a key player in this equation. Join me as I introduce the Protein Leverage Hypothesis, which reveals how inadequate protein consumption can lead to increased hunger and overeating. It’s not just about building muscle; it's about preserving lean muscle mass, especially as we confront sarcopenia—the natural decline in muscle mass that occurs with age. I’ll share my recommendations on how much protein you should aim for daily, suggesting a target of 1. 4 to 2. 0 grams of protein per kilogram of body weight based on your unique factors like activity level and overall health. But that's not all! I also discuss the importance of pairing protein with carbohydrates for optimal blood sugar regulation, and why variety in your protein sources is crucial for getting all the essential amino acids your body needs. As we navigate the complexities of women's health, especially during menopause and midlife, prioritizing protein for women can enhance energy levels, curb cravings, and significantly improve overall health. Throughout this episode, I address common misconceptions about protein consumption and muscle gain, offering you practical advice and insights that can transform your approach to nutrition. Whether you’re looking for effective weight loss strategies, workout tips, or simply want to boost your mental health and wellness, this episode is packed with valuable information tailored just for you. Let’s prioritize protein together and unlock a healthier, more energized version of ourselves! Don’t miss out on this essential conversation about protein for women—tune in now and discover how to eat for muscle, improve your fitness motivation, and embrace clean eating tips that work for you! Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months. I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value). It’s called Optimized for Muscle Lab. To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/review This is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost. Resources: Upgrade your protein intake with Equip Prime Protein and get 15% off here. https://pubmed.ncbi.nlm.nih.gov/15836464/ https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 Check out: "How to Track Macros the Right Way for Women” next Transcripts can be found on the official blog page for this episode here 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.

  7. Jul 28

    Nutrition for Women: Strategies for Health, Energy, and Vitality

    Are you aware that the health challenges women face after 40 can significantly impact your vitality and well-being? In this enlightening episode of The Holly Perkins Health Podcast, I dive deep into the unique health challenges women encounter as they navigate hormonal changes and declining estrogen levels. With a focus on nutrition for women, I share essential insights on how these shifts affect metabolism and energy levels, particularly for women over 35.  Having faced my own sudden health issues, I understand the common struggles many women experience, including food intolerances and anxiety. I want to empower you to take control of your health through smart nutrition. Discover three key strategies that can transform your approach to eating: pairing protein with carbohydrates, incorporating healthy fats and fiber, and maintaining regular eating intervals. This is not just about nutrition for women; it's about creating a sustainable lifestyle that supports your body’s evolving needs.  As we age, adjusting our dietary habits becomes crucial. I encourage you to observe how different foods affect your body, especially during this transformative phase. Starting with the elimination of common irritants like dairy and wheat can pave the way for better overall well-being. Let’s explore how clean eating tips can enhance your mental health and fitness motivation, and how understanding how to eat for muscle can help you preserve lean muscle mass.  Join me as I highlight the importance of a balanced macronutrient intake and how it can support your journey towards strong over 40. Whether you’re looking for workout tips, menopause workouts, or insights on pcos and fitness, this episode is packed with valuable information tailored for midlife women health. Together, we can navigate these changes and discover how to track macros effectively for optimal health after 50.  Remember, you are not alone in this journey. With the right knowledge and support, you can achieve improved health and vitality. Tune in to find out how to cultivate a lifestyle that not only enhances your physical strength but also uplifts your spirit. Let’s embark on this journey towards wellness together! Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months. I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value). It’s called Optimized for Muscle Lab. To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/review This is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost. Resources: Upgrade your protein intake with Equip Prime Protein and get 15% off here. https://diabetes.org/about-diabetes/statistics Check out: "How to Track Macros the Right Way for Women” next Transcripts can be found on the official blog page for this episode here 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.

  8. Jul 21

    The Ultimate Muscle Toning Guide (What Actually Works)

    Are you tired of hearing about "toning" workouts that promise results but never deliver? You're not alone! In this episode of The Holly Perkins Health Podcast, I dive deep into the misconception surrounding muscle toning, particularly for women over 40. The fitness industry's portrayal of 'toning' is, quite frankly, misleading. Muscles can only grow, shrink, or maintain their size—there's no magical exercise that will tone them. So, how do we achieve that lean, defined look we desire? It all comes down to building muscle and reducing body fat.  Join me as I share my personal journey of struggling with body image and fitness in my 20s and 30s. I only found the athletic look I desired after turning 40, and I want to help you do the same! I’ll provide you with practical advice on how to build muscle effectively through strength training, emphasizing the importance of compound movements and progressive overload. Remember, it's not just about lifting weights; it’s about understanding how to eat for muscle growth and recovery.  Nutrition plays a pivotal role in our fitness journey, especially for midlife women. I stress the importance of adequate protein intake and a balanced diet for muscle recovery and growth. Whether you’re navigating menopause workouts or looking for clean eating tips, I've got you covered! Let's shift our focus from weight loss to building strength and muscle, leading to long-term body composition changes that boost our confidence and health.  Are you ready to embrace your strength and redefine your approach to fitness? Tune in to discover how you can become 'strong over 40' and thrive in this vibrant stage of life. Together, we can break free from outdated notions of muscle toning and empower ourselves with knowledge and motivation for women. This episode is packed with fitness motivation, workout tips, and insights into women’s health trends that will inspire you to take action and improve your energy levels.  Let’s embark on this journey together—because health after 50 is not just a dream; it’s a reality waiting for you to seize! Don’t miss out on the valuable information that can transform your approach to fitness and wellness. Listen now and start your journey toward a stronger, more confident you! Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months. I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value). It’s called Optimized for Muscle Lab. To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/review This is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost. Resources: Check out “How to Track Macros The Right Way for Women next! Transcripts can be found on the official blog page for this episode here 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.

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If you’re a woman over 35 and feel like your body isn’t responding the way it used to… you’re not imagining it. Your workouts may not be working anymore. Your energy levels might feel unpredictable. And the advice you’ve followed for years often seems designed for someone else entirely. So what would it be like if you finally understood what your body actually needs now? I’m Holly Perkins, women’s health expert, strength coach, and a specialist in nutrition for women with over 30 years in practice helping women build lean muscle, improve energy levels, and feel strong in their bodies again. Each week The Holly Perkins Health Podcast breaks down the real science behind women over 35 fitness, menopause workouts, how to track macros, and health after 50, and turn it into simple, realistic steps you can actually use in your life. Because it’s not necessary to spend hours in the gym or follow extreme diets to feel better. Inside this podcast, you’ll find honest conversations and practical strategies around: - Workout tips and toning workouts that actually work for your body - How to build lean muscle for women without burnout - Smart, sustainable clean eating tips including protein for women, and creatine for women - The truth about mental health, stress, and how they impact your body - How to restore and protect the energy levels women want in midlife You might find that when you shift your focus from weight loss to strength, everything starts to change to the point where your body begins to feel like it’s working with you again. This podcast is here to help you feel strong, capable, and confident so you can fully show up for your life. Because when you build strength the right way… you’re not just changing your body. You’re creating the body you NEED to keep up with the life you LOVE. Holly Perkins is a world-recognized women’s health and strength coach, certified strength and conditioning specialist, and author of Lift to Get Lean and Muscle & Bone (2027). With over three decades of experience, she’s helped thousands of women build lean muscle, lose body fat, and create stronger, more resilient bodies through science-backed methods. Her work has been featured in top national publications including Womens Health, Prevention, Redbook, Fitness, and Men’s Health. Tune in each week for expert insights, real talk, and actionable steps - in just about 30 minutes.

Information

  • Creator
    Holly Perkins, BS CSCS
  • Years Active
    2023 - 2026
  • Episodes
    117
  • Rating
    Clean
  • Copyright
    © Copyright 2026 Holly Perkins Inc.
  • Show Website
    The Holly Perkins Health Podcast

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