The Holly Perkins Health Podcast

 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 avo...

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 sim...

My friend, I'm here to tell you that as you age, there is absolutely no need to fear the decline of your vitality or your quality of life. The secret? Healthy habits! Today, I have the pleasure of chatting with my student, Jennifer Taylor, a remarkable 69-year-old woman who completely turned her life around after being diagnosed with hypothyroidism. Through simple changes to her diet and a newfoun...

It's a fact...strength training for women is different than it is for men. If you want fitness tips for women to help in your body transformation strategies, this one's for you. If you're a woman over 45, strength training isn't just a great idea – it's absolutely crucial for your health and well-being! In this episode, I share my favorite strength exercises to help you build and maintain muscle m...

Lately, I've been having so many conversations with women who sometimes feel like they're at the will of their cravings. I know how frustrating it is when you're trying to change your body composition but find yourself overeating and then judging yourself for it. If this sounds familiar, don't worry – I’m here to help! In this episode, I share my tips and tricks to help you understand your hunger,...

Are you feeling lost in a sea of conflicting advice on nutrition, diet, and weight loss? I completely understand how overwhelming it can be to keep track of everything – from calorie counting to protein intake and figuring out exactly what a calorie deficit is all about. But don't worry, I'm here to help! With over 30 years of experience, I have all the expert advice you need to finally have the c...

This is a replay of Episode 3, all about discussing the challenge of silent systemic inflammation — and I have a PSA for you: Exercise could actually be increasing your risk of chronic health issues. In this episode, you will learn how and when to pay attention to estrogen and inflammation. I illustrate sneaky inflammation symptoms and also provide workout tips to strengthen your body’s ability to...

Have you ever heard of a DEXA scan? It's a pretty incredible tool when it comes to understanding your body composition! With a DEXA scan, you can ditch old methods of measuring "health" like body weight and BMI, and instead get a clear picture of your body's muscle and fat composition. That way, you can make targeted changes to reduce your risk of disease and boost your confidence. Today, I share...

Do you find yourself trying to build muscle and lose fat but always get off track before you do? Or do you feel like it’s not even an option for you to live in the body you've always wanted? Well, my friend, you're not alone! In this episode, my dear friend Jennifer Mead joins me to share the inspiring story of how she achieved the body transformation she always dreamed of just before turning 50....

Did you try yet ANOTHER workout or diet and you're still not seeing your desired results? Don't worry, you're not alone! For over 30 years, women just like you have been coming to me to achieve their fitness goals and live in the body they've always wanted. So, in this episode, I share 4 tried and tested ways to improve your health that have worked wonders for women in their midlife. These tips ar...

Menopause affects every woman differently, and the sooner you understand its unique impact on you, the better you can prepare for it! For some women, it may feel like a sudden earthquake, and for others, it could be a gradual build. BUT it never has to be a life sentence! Consider today's episode your guide to surviving menopause as I share with you the powerful things I'm doing to survive (and th...

You probably already know that protein is essential for building muscle, staying healthy, and aging gracefully. But with so much information out there from social media and fitness influencers, knowing how much protein you actually need to see results can be super confusing! In this episode, I'm diving into the top five mistakes that you might be making when it comes to your protein intake based o...

In my many years of experience, I've learned a few extra special exercises that are particularly powerful for women. I like to call them my secret weapon strength exercises because they are super effective for building up your strength, function, and overall conditioning. So, if you feel like you're constantly working out but not seeing the results you want, this episode is for you! Today, I highl...

One of the most common questions I get is – how many sets per exercise should I do, and how many reps per set? While I wish there was a more straightforward answer, it's just not that simple! Luckily, I've done all of the research for you and have years of experience to prove it works. In this episode, I reveal the best number of sets to gain muscle over 45, my favorite rep scheme to get better re...

If you're constantly feeling sluggish, hungry, and weaker than you would like to be, this episode is for you! Today, I share 7 highly effective habits that have transformed my clients into super fit, resilient, and vibrant individuals in their midlife and way beyond. With over 30 years of coaching experience and having faced my own health challenges, I know exactly what it takes to create a body t...

Did you know that inflammation can cause a variety of symptoms, from fatigue to digestive problems to disease, without you even realizing it? It's true! So, if you're in that fabulous age range of 35 to 55, or beyond, listen in so you can get ahead of inflammation before it’s too late. Today, I talk about chronic inflammation and how it can silently impact your health as you age. I share my expert...

Imagine lifting that heavy box up the stairs with ease, walking up that massive staircase without feeling out of breath, and strutting through life with more confidence than you've ever felt before. All this (and so much more!) is possible if you start prioritizing strength training in your life TODAY! In this episode, I share everything you need to know for starting your strength training journey...

Are you tired of trying out a million different diets only to feel hungry and deprived after just a few weeks? Or maybe you've come close to achieving your dream body but consistently struggle to shed those last few pounds? If any of this sounds familiar, this episode is perfect for you! Today, I share my top tips and proven strategies for understanding the right calorie deficit for your unique bo...

Here's the truth - menopause is happening! But fear not, my friend, it will not control your life! You can absolutely come out the other side feeling stronger than ever. In this episode, I share five proven ways (backed by real research, of course) to reverse menopause weight gain. Remember - menopause is NOT a life sentence, but you still need to take the right steps to keep feeling great and see...

Which supplement helps preserve muscle and maximizes the muscle you're building? In this episode, I illustrate how creatine for women in midlife fights age-related muscle loss. I detail misconceptions about creatine and how to decide if supplementation is right for you. And of course, I include tips on how to shop for creatine and incorporate it into your routine!  After the age of 30, you lose be...

Today, you're going to learn how to improve your body. And your life. In this episode, I detail five strength exercises to give you more mobility, energy, and stamina. Plus, I share three reasons why these exercises are both powerful and beneficial. I am confident that you will feel better AND have more energy throughout your day. And who doesn’t want that! I haven’t had an injury in over 10 years...

Grab a pen and paper because today I’m sharing an exercise that has the power to work miracles. Seriously! In this episode, you will learn a three-part visualization process that feels positive and inspiring. The only thing standing between you and the body + health you want is action. And I believe a better outcome is right around the corner! First, I share my struggles and victories relating to...

Today I’m sharing an important perspective on self-development: By improving your biology, you can improve your psychology. In this episode, I share the three concepts to help improve your physical and emotional state. I explain the impact diet and exercise have on your mood and provide a mindset exercise + tips for taking care of yourself. Life is better when your body is in tip-top shape — inclu...

Today, I’m sharing some hard truths: Aging is a slow decline. But the rate and speed of aging is a choice. In this episode, I detail practices to feel younger than your age and three ways to reframe the aging process. I also illustrate how to create different habits and provide a visualization practice to bring your goals into reality. I know what you're capable of — and you can become empowered t...

Today I’m unveiling the dark side of High-Intensity Interval Training (HIIT) workouts. You’ll learn the drawbacks of HIIT workouts and why they’re problematic for women over 40. And if you’re looking for a solution, this episode has it: Say hello to Interval Training (IT) workouts, a great workaround that’s much more beneficial for your exercise routine and overall health! First, I share my Cloud...