The Holly Perkins Health Podcast Holly Perkins, BS CSCS

Did you know that some muscles are more important than others? It's true! Trust me – there's a lot of research supporting this idea, and it's essential to target certain muscle groups to stay healthy, injury-free, and full of energy. Your strength programming needs to reflect the muscles in your body that need development. And over my decades of strength training women, I know the one muscle group matters most – your glutes! 
In this episode, I explain why the glutes are the powerhouse of your body that affects everything from your spine to your pelvis to your knees. I share how prioritizing glute strength can improve overall mobility, boost metabolism, and optimize hormonal balance. Plus, I walk you through my top 3 glute-targeting exercises that you can add to your routine today!
Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access to my four-week strength training plan, Strength Without Stress.
Topics Covered:
The muscle balance equation Why some muscles are more important to train than othersThe importance of your glutes and pelvic alignment How to train glute strength and function Ways the glutes affect metabolism and influence your hormones 3 exercises that target glutes 
Resources Mentioned:
Check out Lift to Get Lean HEREFind The Glutes Project HERESee the research on isokinetic hamstrings HERESee the research on hamstring to quadriceps strength ratio HERESee the research on the eccentric:concentric strength ratio of human skeletal muscle in vivo HERESee the research on muscle size vs. strength and how to train both HERE See the research on anatomy, bony pelvis and lower limb, gluteus maximus muscle HERESee the research on the muscles of the buttocks HERE
Follow Me: 
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes...

Despite the negative reputation calories tend to get, understanding how they work and how to use them to your advantage is essential for achieving the body composition of your dreams! You don't need to totally obsess over them, but keeping a close eye on your calorie intake can be super helpful when you're working to reach your goals. Don't worry, though—it's not about stressing over numbers! Today, I share two super easy methods to determine the right amount of calories for you and your lifestyle. 
If you've been feeling confused about how much you should be eating, this episode will give you a good idea of the amount of food you need in terms of calories. By the end, you'll know your ideal calorie target for your goals and how to know if you need to adjust your intake. Understanding calories doesn't have to be overwhelming! Once you learn about common misconceptions and how to monitor your body's signals and symptoms, you'll be on the right track to achieving the body you want to live the life you love.
Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!
Topics Covered:
The amount of energy you really need to support your goalsCommon misunderstandings about calories How to calculate your ideal calorie intake The truth about adjusting calories to your current weight and activity levelWhy you need to eat consistently and monitor your symptomsA calorie range of 1400-1600 for weight loss The Muscle Tipping PointMy quick and dirty method for understanding calories Knowing when your calorie deficit is too small or too big
Resources Mentioned:
Listen to the first 34 episodes of Holly Perkins Health Podcast HERECheck out The Body Composition Project HERETranscripts can be found on the official blog page for this episode at hollyperkins.com/blog
Follow Me: 
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.

You've probably seen that protein is a very viral topic lately. It seems like everyone has something to say about it, and sadly, most of the information out there just isn’t accurate. The right amount of protein is crucial for building muscle, preventing muscle loss, speeding up recovery, and enhancing body composition. But with so much conflicting information, it can be tough to figure out exactly how much protein your body needs to see results. 
If you agree – you're not alone! Today, I clear up the protein myths and share the exact calculations to determine the perfect amount for your goals. By the end of this episode, you'll know your ideal daily protein intake, the most common mistakes people make with protein, and some real-life examples of how proper protein can be truly transformative. Whether you've been on your health journey for a while or you're just starting out, this episode will help you optimize your protein for the best results!
Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!
Topics Covered:
Why protein is just as important as carbs and fatTruth about eating your bodyweight in protein Issues with a small protein intake How to calculate protein intake for your unique needsMy macronutrient distribution strategy
Resources Mentioned:
Listen to the first 33 episodes of Holly Perkins Health Podcast HERECheck out The Body Composition Project HEREListen to Episode 5: The Diet Swap That Changed My Life Forever HEREResearch on women and protein HEREResearch on protein and exercise HEREResearch on higher protein diets in weight loss HEREResearch on dietary protein and muscle mass HEREResearch on amount, source and pattern of dietary protein intake across the adult lifespan HEREResearch on dietary protein and better physical performance among post-menopausal women HEREResearch on dietary protein intake, better physical function and muscle strength among elderly women HERE
Follow Me: 
Find me on Instagram: a...

Let's be honest – life is so much harder when you're not feeling your best. But guess what? It doesn't have to be that way! Today, I'm thrilled to welcome my amazing student Melissa Tegano. She completely turned her life around from suffering from the symptoms of colitis, fatigue, and anxiety to feeling vibrant and healthy in just 2.5 months. Yes, it's totally possible, my friend! In this episode, Melissa shares the incredible changes she made in her daily routine that transformed her energy, digestion, strength, and overall well-being! 
Before working with me, Melissa had a fairly healthy lifestyle, but she was still looking for ways to feel her best, navigate nutrition, and maintain effective workouts as she entered midlife. Once we teamed up, Melissa made some simple adjustments to her diet while introducing strength training to her routine, and it made all the difference! She'll tell you how she embraced these changes without feeling overwhelmed, how they improved her mental health, boosted her confidence, and helped her rediscover the joy of living a life she loves! 
Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!
Topics Covered:
Melissa’s fitness and nutrition life before The Body Composition ProjectThe frustration of living with chronic pain even if you’re “healthy”Why Melissa decided to work with meThe initial actionable and tangible steps Melissa took at the start of her journeyDiet tips to eat for energy and to fuel your workout How to balance your macronutrients to help with your mental health Melissa’s early-morning pre-workout routine Melissa’s noticeable changes to her body compositionWhat Melissa wishes she knew a year ago 
Resources Mentioned:
Listen to the first 32 episodes of Holly Perkins Health Podcast HERECheck out The Body Composition Project HERECheck out The Nutrition Project HERE
Follow Me: 
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.

Here's the truth – you actually CAN have a big bowl of pasta tonight and wake up tomorrow feeling fantastic and looking even better! Going low-carb was one of the biggest mistakes I made for years into my fitness journey that had me suffering instead of succeeding. In this episode, I reveal 3 tragic (yes, tragic!) mistakes that were holding me back from seeing the results I wanted so you can avoid them. If your workout and diet plans aren't cutting it anymore and you're looking for effective strategies to start living the life you love, you're in the right place.
No matter your age or how long you've been unhappy with your health, you have the power to make the necessary changes to look and feel great every day. I talk about why it's crucial to find the right plan for you, the importance of consistency, and the truth about reducing carbs in your diet. Plus, I share my weekly workout strategy to keep you motivated and energized about hitting the gym. It’s time to see some real results! 
Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!
Topics Covered:
Why I repeated the same failed patterns over and over for years How to pick a program or a method that aligns with your goalsThe importance of consistency The truth about going low-carbDiet changes that actually lead to resultsThe acute chronic workload ratioMaking incremental increases in your workout intensity every week
Resources Mentioned:
Listen to the first 31 episodes of Holly Perkins Health Podcast HERE
Follow Me: 
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.

Have you been working hard in the gym but not seeing the results you want? Do you feel like your energy, mood, and hunger levels are all over the place? Well, this episode is just for you! Today, I'm excited to introduce you to the amazing Jennifer Been. Jennifer and I have been working together for over five years, and she recently had a breakthrough that completely transformed her body! This simple diet tweak has made a massive difference in her emotions, hormone balance, blood sugar, strength training, and more. 
In this episode, you'll learn the specific macronutrient strategy Jennifer used to transform her body at 51 and tips and tricks for implementing it into your routine so you can start getting visible results today! After years of research and trying different approaches with my clients, I've found this method really works. With so many options out there, this truly is one of the easiest and most effective ways to improve your body composition. If you're ready to feel incredible, press play now! 
Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!
Topics Covered:
Why Jennifer stopped running How hormone related health differs for every woman Eating according to macronutrient distribution and your goalsThe importance of balancing your macronutrients per meal Why we don’t believe in snacksThe biggest changes in Jennifer noticed in her body when she made the shiftJennifer’s blood sugar regulation in relation to her strength training and dietTips and tools to start eating balanced (and realistic!) mealsJennifer’s morning routine 
Resources Mentioned:
Listen to the first 30 episodes of Holly Perkins Health Podcast HEREListen to Episode 24: How to Transform Your Body at 50 HERESee the Pictorial of Jennifer's journey HERE
Follow Me: 
Find me on Instagram: @hollyperkins
Learn more on my website: hollyperkins.com
Connect with me on Facebook: facebook.com/HollyPerkinsFitness/
Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.