The Holly Perkins Health Podcast

Holly Perkins, BS CSCS
  • 5.0 (286)
  • 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, we break 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

    Strong Over 40: The Science of Building Muscle, Strengthening Bones, and Living Longer

    Are you ready to transform your body and embrace a healthier future? In this episode of The Holly Perkins Health Podcast, I dive deep into the vital importance of building muscle and strengthening bones, particularly for women over 40. Did you know that it’s never too late to enhance your metabolism, boost your energy levels, and improve your overall health? I believe that every woman deserves to feel strong and empowered, regardless of age.  Throughout our conversation, I unravel the science behind muscle maintenance, revealing its critical role in metabolism, energy levels, and disease prevention. I challenge the common myths surrounding muscle loss after menopause and present compelling research that shows women can significantly improve their strength at any age. This episode is not just about fitness; it's about reclaiming your independence and longevity through effective strength training.  “Strength training isn’t just a workout; it’s a retirement account for your health,” I share in this episode, emphasizing the biochemical benefits of muscle for women over 35. I provide practical workout tips that focus on progressive overload and compound movements, ensuring that you can incorporate these strategies into your routine seamlessly. Whether you’re looking for toning workouts, menopause workouts, or simply some fitness motivation, I’ve got you covered!  We also explore the profound connection between strength training and brain health, revealing how building lean muscle can enhance your quality of life and mental health. As we age, prioritizing strength training becomes essential for maintaining vitality and independence. I encourage you to embrace this journey with me, as we discuss nutrition for women, including how to eat for muscle and the benefits of protein for women.  Join me in this enlightening episode of The Holly Perkins Health Podcast as we navigate the latest women’s health trends, including how to track macros and the role of creatine for women. Together, let’s unlock the secrets to feeling strong over 40 and beyond, ensuring a vibrant, independent future. Don’t miss out on this chance to elevate your wellness journey!  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://pubmed.ncbi.nlm.nih.gov/41963141/ https://pubmed.ncbi.nlm.nih.gov/7658954/ https://pubmed.ncbi.nlm.nih.gov/19588334/ Save 20% on Creatone creatine by Brickhouse Nutrition by using code HOLLYP at checkout here. Check out How to Track Macros Right 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.

    40 min

  2. Jun 2

    Muscle Toning, Protein for Women, Workout Tips, and Getting Strong Over 40 - Listener Q&A

    Are you a woman over 40 struggling to understand the secrets of muscle toning and effective strength training? You're not alone! In this enlightening episode of The Holly Perkins Health Podcast, I tackle the most pressing questions women face regarding muscle toning, protein intake, and the essentials of strength training. As I often say, "Muscle toning isn't a physiological process, but you can achieve a toned appearance through the right combination of building muscle and reducing body fat. " This episode is designed to empower you with the knowledge you need to transform your fitness journey.  Many women mistakenly chase weight loss, believing it’s the key to a fit and healthy physique. However, I emphasize that building lean muscle for women is crucial, especially for those of us navigating midlife changes. If you've ever wondered why you're not gaining muscle despite heavy lifting and high protein intake, I provide answers that delve into the importance of recovery, nutrition, and a tailored training strategy. You'll learn how to optimize your workouts and nutrition for women to achieve the best results.  As we age, particularly for women over 35, maintaining muscle mass becomes increasingly vital for our overall health. I share practical workout tips and insights from my 30 years of coaching experience, focusing on strength training for women over 40. This episode is packed with fitness motivation and clean eating tips that will help you elevate your energy levels and enhance your wellness journey.  Join me as I explore the intersection of nutrition for women, including how to eat for muscle and the role of protein for women in your diet. I also touch on trending topics like menopause workouts and how to track macros effectively. Whether you're interested in toning workouts or understanding the impact of period and training on your fitness, this episode is a treasure trove of information tailored just for you.  Let’s embrace our strength together and redefine what it means to be strong over 40. Tune in to The Holly Perkins Health Podcast for a comprehensive guide to achieving your fitness goals and enhancing your health after 50. You deserve to feel empowered and informed on your journey to wellness! 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” 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.

    43 min

  3. May 19

    How to Track Macros the Right Way for Women

    Are you ready to transform your health without the stress of restrictive dieting? Join me, Holly Perkins, on this enlightening episode of The Holly Perkins Health Podcast, where we dive deep into the transformative power of tracking macros for optimal health, energy, and body composition—especially for women over 40. Understanding how to track macros can be a game-changer in your journey toward better nutrition and overall wellness.   As I share my personal journey, I emphasize, "When you understand how to track macros—proteins, fats, and carbohydrates—you simplify your nutrition and empower yourself to achieve your health goals. " This episode is packed with insights that will help you stabilize blood sugar, reduce cravings, and enhance your well-being. I tackle common misconceptions surrounding nutrition, including the often-feared carbs, and reveal the importance of a balanced approach to eating.   Throughout our conversation, I provide practical tips for tracking macros effectively. I stress the importance of focusing on protein first, understanding the unique roles of each macronutrient, and avoiding the pitfalls of perfectionism in tracking. Whether you're navigating menopause workouts, looking for workout tips, or seeking motivation for women over 35 fitness, this episode offers valuable advice tailored specifically for midlife women health.   By the end of this episode, you’ll walk away with a flexible, informed approach to nutrition that fosters food freedom and supports your lifestyle, so you know how to track macros right. Let’s embrace a journey toward clean eating, discover how to eat for muscle, and unlock the secrets of lean muscle for women. Together, we can elevate our energy levels and redefine what wellness means for women after 50. So, are you ready to embrace the power of macro tracking and revolutionize your health? Tune in now to find out more!   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: Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout. Check out Energy Levels Women Want: How to Eat and Exercise to Actually Feel Great Again 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.

    45 min

  4. May 13

    Women's Health After 50: The New Rules for Strength, Energy and Vitality

    Are you aware that heart disease is the leading cause of death for women over 50? In this episode of The Holly Perkins Health Podcast, I delve into the significant changes in women's health after 50, particularly due to menopause and biological shifts. It's time to challenge outdated norms and embrace a proactive approach to health that empowers women to thrive rather than decline as they age. As I often say, "Aging is not a decline; it's an opportunity for growth." Many women experience alarming statistics related to heart disease, obesity, and osteoporosis, yet the conventional advice on fitness and health often doesn’t cater to our unique needs. I highlight three major mistakes that women make: overemphasizing cardio while under-eating, avoiding strength training, and accepting fatigue and weight gain as inevitable parts of aging. It's crucial to understand that women's health after 50 requires a fresh perspective on fitness and nutrition. Through this episode, I encourage you to shift your mindset and focus on building lean muscle through progressive resistance training and proper nutrition. Discover effective workout tips that cater to midlife women, including toning workouts and menopause workouts that can elevate your energy levels. I share inspiring success stories from my clients who have transformed their health by adopting these new rules, proving that it’s never too late to reclaim your vitality. We'll also discuss essential nutrition for women, including how to eat for muscle, clean eating tips, and the importance of protein for women. Have you ever wondered how to track macros effectively? I provide insights that will empower you to take charge of your health after 50, your diet and your fitness journey. This is not just a wellness podcast; it's a movement towards better health trends for women over 35. Join me as I advocate for a proactive approach that challenges the status quo. It's time to embrace your strength and potential at any age. Tune in and let’s redefine what it means to be healthy after 50. Together, we can inspire motivation for women everywhere to embrace their health journey with confidence and determination. 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://pmc.ncbi.nlm.nih.gov/articles/PMC6279907/ https://www.sciencedirect.com/science/article/abs/pii/S0749379722001763 https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/health-risks https://pmc.ncbi.nlm.nih.gov/articles/PMC4911759/ Save 20% on Creatone creatine by Brickhouse Nutrition by using code HOLLYP at checkout here. Check out Energy Levels Women Want 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.

    49 min

  5. May 6

    Mental Health for Women: Fitness and Nutrition Tips That Work

    Have you ever wondered how physical health can profoundly impact your mental health? As a seasoned women's strength coach with over 30 years of experience, I am here to share insights that can transform your well-being and health after 50. In this episode of The Holly Perkins Health Podcast, I delve into the essential connection between mental health and physical fitness, particularly for women over 35 navigating life's transitions, such as menopause. Did you know that regular exercise is proven to reduce symptoms of depression and anxiety? It’s true! I emphasize how crucial it is to embrace fitness as a powerful tool for enhancing mental health, and womens health in general.  Throughout our conversation, I address the unique mental health challenges many women face, especially during significant life changes. I share three essential fitness and nutrition tips designed to boost your mental health: first, the importance of maintaining a consistent exercise routine that not only builds lean muscle for women but also elevates energy levels. Second, I encourage you to focus on a balanced intake of macronutrients instead of labeling foods as good or bad. This mindset shift can drastically improve your relationship with food and wellness. Lastly, I discuss the necessity of eating regularly to stabilize blood sugar levels, which is crucial for maintaining mental clarity and emotional balance.  As I share personal anecdotes and actionable advice, my goal is to motivate you to prioritize your mental health through physical activity and mindful eating. Remember, you are not alone in this journey! I conclude the episode by urging anyone struggling with mental health issues to seek professional support while implementing these strategies. Together, we can foster resilience and happiness in our lives.  Tune in to discover how you can take charge of your mental health and well-being today! Resources: https://pubmed.ncbi.nlm.nih.gov/41473524/ https://pubmed.ncbi.nlm.nih.gov/29800984/ https://pubmed.ncbi.nlm.nih.gov/40432290/ Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout. Check out “The Top Fitness and Nutrition Topics for Womens Health” 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.

    43 min

  6. Apr 28

    Workout Tips That Actually Change Your Body (100 Episodes Later)

    Have you ever felt frustrated with your fitness journey, convinced that you’re the problem despite following all the guidelines? You’re not alone, and I’m here to tell you that it’s often the system that’s broken, not your body. In this milestone 100th episode of The Holly Perkins Health Podcast, I reflect on my 30-year journey coaching women and share invaluable workout tips that can transform your approach to health and fitness. This episode is packed with insights tailored specifically for women over 35, addressing the unique challenges we face in midlife health.  Throughout my career, I’ve witnessed countless women struggle with weight loss, often feeling defeated by their efforts. I want to empower you with three golden rules that can significantly change your body composition and overall wellness. First, let’s debunk the myth that more cardio is better. Effective cardio should be targeted and structured to truly benefit your energy levels and fitness goals. Second, carbohydrates are not the enemy! They are essential for energy, and understanding how to distribute your macronutrients properly is critical for optimal nutrition for women. Finally, I emphasize the importance of progressive overload in strength training. This principle is vital for building lean muscle for women and ensuring continued improvement in your toning workouts.  Throughout this episode, I also share surprising workout tips from my practice, like the effectiveness of moderate steady-state cardio for targeting belly fat and the benefits of certain protein sources over others. These insights are not just theoretical; they are grounded in real experiences and results. Whether you’re navigating menopause workouts or looking for fitness motivation, this comprehensive guide will encourage you to embrace a more nuanced approach to your health journey.  Join me as we explore how to eat for muscle, clean eating tips, and the role of creatine for women. Together, we’ll tackle the complexities of women’s health, including PCOS and fitness, and how your period can influence training. This episode is full of workout tips, and is designed to motivate and inspire you to take charge of your wellness journey. Let’s redefine what it means to be fit and healthy in midlife!  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 30% off Equip Prime Protein Beef Isolate with THIS link. Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout. Check out “The Top Fitness and Nutrition Topics for Women’s Health” 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.

    55 min

  7. Apr 21

    Energy Levels Women Want: How to Eat and Exercise to Actually Feel Great Again

    Are you feeling drained and wondering how to get the energy levels women want over 35? You’re not alone. Fatigue is a widespread issue that many women face, but it’s not just a consequence of aging or hormonal shifts. It’s a complex interplay of nutrition, exercise, and emotional health that can be managed. In this episode of The Holly Perkins Health Podcast, I delve deep into the multifaceted reasons behind fatigue and share six foundational practices designed specifically to help women regain their energy levels.  From the importance of hydration to the power of nutrient-rich fruits and vegetables, I guide you through essential strategies that can transform your wellness journey. Quality sleep is paramount, and I’ll provide you with tips to ensure you’re getting the restful nights you deserve. We’ll also discuss how moderating alcohol, sugar, and caffeine intake can significantly impact the energy levels women want, allowing you to feel more vibrant and alive.  But that’s not all! I emphasize the critical role of nutrition for women, particularly the balance of macronutrients like carbohydrates and proteins. Stabilizing blood sugar levels is crucial for maintaining energy throughout the day, and I’ll share how to eat for muscle and optimize your meals for peak performance. Exercise is another key component; I advocate for consistent strength training and moderate-intensity cardio, while also cautioning against high-effort workouts that can lead to burnout and fatigue.  As midlife women, we have unique challenges, but we also have the power to reclaim our vitality. I encourage you to experiment with these practices and be patient with yourself as you work towards the energy levels women want. Remember, it’s about finding what works best for you and your body. Join me as we explore these vital topics, including weight loss, wellness strategies, and fitness motivation tailored for women over 35.  Let’s embark on this journey together towards a more energized, fulfilling life. Tune in and discover how taking small, actionable steps can lead to profound changes in your health and well-being. You deserve to feel your best, and I’m here to help you every step of the way!  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: Save 20% on Creatone creatine by Brickhouse Nutrition by using code HOLLYP at checkout here. Check out “How to Eat for Muscle and Strength 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.

    44 min

  8. Apr 14

    Clean Eating Tips from Women Who Are Ripped, Lean and Strong

    Are you ready to transform your body and boost your confidence with some clean eating tips? In this episode of The Holly Perkins Health Podcast, I dive deep into essential tips specifically designed for women who aspire to achieve a ripped physique. It’s not just about following a clean diet; it’s about embracing commitment and consistency in your journey to fitness. As I always say, “Getting ripped requires a strategic approach to both nutrition and exercise." Throughout the episode, I tackle common misconceptions that women often face regarding macronutrient distribution. Many tend to focus excessively on protein while overlooking the crucial roles of carbohydrates and fats. Understanding how to balance these macronutrients is vital for women over 35, especially as we navigate changes in our bodies during midlife and beyond. I share five key clean eating tips that have empowered my clients to achieve impressive results. From pairing protein with carbohydrates to focusing on single-ingredient foods, these strategies are not just about aesthetics; they’re about mastering your health and enhancing your energy levels. Whether you’re dealing with menopause workouts or looking for workout tips tailored for women, these insights will guide you toward your fitness goals. As I emphasize in this episode, achieving a ripped body is a journey of self-discovery and empowerment. I encourage you to embrace your potential for transformation, regardless of your age or background. Let’s redefine what wellness means for women and explore how nutrition for women can be a game-changer in your fitness routine. So, if you’re ready to learn how to track macros effectively and how to eat for muscle, this episode is for you! Join me as we unlock the secrets to clean eating and discover how these clean eating tips can elevate your fitness motivation. Together, we’ll explore the latest women health trends and equip you with the knowledge to thrive. Tune in, and let’s embark on this transformative journey together! Resources: Save 20% on Creatone creatine by Brickhouse Nutrition by using code HOLLYP at checkout here. Check out “6 Secrets of Seriously Ripped 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.

    45 min
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About

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, we break 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
    106
  • Rating
    Clean
  • Copyright
    © Copyright 2026 Holly Perkins Inc.
  • Show Website
    The Holly Perkins Health Podcast

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