The Holly Perkins Health Podcast
The Holly Perkins Health Podcast is hosted by Holly Perkins, a women's health expert, strength coach, and nutrition specialist with over 30 years of experience. It focuses on women over 35, covering fitness, menopause-friendly workouts, macro tracking, and healthy living after 50. Each episode translates the science behind building lean muscle, steady energy, and sustainable eating into simple, realistic steps. The goal is to help listeners feel strong again without extreme diets or endless hours in the gym.
Episodes
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
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
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
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 enhan
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 exec
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 importa
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
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 magic
Fitness Motivation for Women: Tackle Belly Fat with Strength Training and Nutrition
Are you aware that belly fat can pose serious health risks, especially for women over 40? In this episode of The Holly Perkins Health Podcast, I dive deep into the challenges many women face with belly fat as they age, emphasizing that this isn't just about aesthetics—it's about your health. As I always say, "Understanding your body is the first step toward empowerment. " With the right fitness mo
Unlocking Health After 50: Carol's Inspiring Journey, Nutrition Tips, and Strength Training Success
Are you ready to redefine your health after 50? In this inspiring episode of The Holly Perkins Health Podcast, I sit down with Carol, a remarkable 65-year-old retired RN from Long Beach, California, who has transformed her life through strength training and tailored nutrition. Carol candidly shares her journey of overcoming autoimmune disorders and the struggle of weight loss, highlighting the tra
Workout Tips For Getting Lean and Ripped
Are you a woman over 40 who feels like achieving a super fit and ripped physique is just a dream? You’re not alone! Many women experience dissatisfaction with their bodies and health, but I’m here to tell you that you can absolutely transform your body at any age with the right workout tips. In this episode of The Holly Perkins Health Podcast, I uncover the six secrets to attaining visible abs and
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
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 a
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 be
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
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 ov
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 yo
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 rea
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 ripp
Creatine for Women: The Truth About Strength, Energy, and Longevity
Are you aware that creatine for women is not just a supplement for bodybuilders but a vital component for enhancing your strength, energy, and longevity? In this enlightening episode of The Holly Perkins Health Podcast, I dive deep into the transformative benefits of creatine specifically for women, particularly those over 40. I share my personal health journey, revealing how my fears of dementia
Period and Training: Essential Workout Tips for Women Over 35
Have you ever wondered how your menstrual cycle impacts your workout performance? As women, we often experience fluctuations in our energy levels and workout quality, especially during perimenopause. In this enlightening episode of The Holly Perkins Health Podcast, I dive deep into the fascinating connection between your period and training, shedding light on how hormonal changes can influence our
Womens Health Trends in Fitness and Nutrition You Need to Know in 2026
Are you aware that after the age of 35, the approach to womens health must evolve to truly embrace vitality and strength? In this enlightening episode of The Holly Perkins Health Podcast, I delve into the transformative landscape of health and fitness specifically tailored for women over 35. Gone are the days when weight loss and endless cardio were the primary focus; it’s time to shift the spotli
Menopause Workouts: How to Boost Energy and Build Lean Muscle
Are you feeling frustrated with your menopause workouts? You’re not alone! As estrogen levels decline, many women face challenges like fatigue, mood swings, and unwanted body composition changes that can make traditional workout strategies feel ineffective. In this episode of The Holly Perkins Health Podcast, I dive deep into the world of menopause workouts, addressing the unique hurdles women enc
Protein for Women: How to Eat for Health, Fat Loss, and Energy
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 importa
How to Eat for Muscle and Strength for Women
Are you struggling to build lean muscle as you navigate the challenges of midlife? You're not alone! Many women over 40 find themselves asking, "How do I eat for muscle while managing my weight and energy levels? " In this enlightening episode of The Holly Perkins Health Podcast, I, Holly Perkins, BS CSCS, delve into the essential connection between nutrition and muscle growth, focusing on the uni
The Best Toning Workouts for Women for Strength and Muscle Definition
Are you stuck in the 'forever toning loop' and not seeing the results you desire? Many women, especially those over 40, find themselves confused about how to achieve the toned and athletic look they crave. In this episode of The Holly Perkins Health Podcast, I dive deep into the misconceptions surrounding toning workouts and reveal the key strategies for building lean muscle effectively. As I ofte
Women Over 35 Fitness: Essential Strength Exercises for Joint Health and Pain Relief
Are you struggling with injuries or chronic joint pain that seem to hold you back from your fitness goals? You're not alone, and I’m here to tell you that there’s hope! In this episode of The Holly Perkins Health Podcast, I delve into the challenges faced by women over 35 fitness enthusiasts when dealing with joint health issues. As someone who has navigated my own journey with injuries, I underst
Science Just Proved These are the 3 Best Ways to Prevent Muscle Loss and Build Lean Muscle for Women
Did you know that muscle loss can begin as early as your 30s, often slipping under the radar until it impacts your energy levels and workout effectiveness? In this enlightening episode of The Holly Perkins Health Podcast, I dive deep into the critical issue of sarcopenia, a condition that affects many women over 35. It’s time to shift our focus from weight loss to building lean muscle for women, a
Exploring Peptides for Women and Womens Health with Stephanie Gambetta from The Loop Way
Are you curious about how peptides can revolutionize womens health? Join me as I sit down with Stephanie, who shares her inspiring journey of recovery and rejuvenation through the innovative world of peptides for women. After experiencing a significant knee injury, Stephanie turned to alternative healing methods, discovering the powerful benefits of peptides like BPC-157 and TB-500. These remarkab
Weight Loss Success: How Tori Used Carbs to Improve Insulin Resistance (Midlife Women Health)
Have you ever felt overwhelmed by conflicting health advice, especially as a midlife woman? You're not alone. In this heartfelt episode of The Holly Perkins Health Podcast, I sit down with Tori, a remarkable woman who bravely shares her midlife women health journey through significant challenges and transformations that many midlife women can relate to. Tori's story begins in 2021, when she faced
Cooking with Joy: Ellie Krieger's Tips for Nourishing Women's Health and Simplifying Nutrition
Are you ready to transform your approach to healthy cooking and nutrition? Join me in this enlightening episode of The Holly Perkins Health Podcast, where I sit down with culinary nutritionist Ellie Krieger, a registered dietitian and beloved television personality. Together, we dive deep into the world of nutritious and delicious food, emphasizing that healthy eating doesn't have to be a chore. A
Women Over 35 Fitness Insights: Nutrition, Strength, and Self-Care
Have you ever wondered how strength training can transform not just your body but your entire life? Join me and my best friend Jill, as we delve into my personal journey through the fitness industry and uncover the secrets to women over 35 fitness. In a time when cardio ruled the fitness world and strength training for women was nearly unheard of, I navigated through challenges and revelations tha
If the Scale Goes Up When Strength Training Here’s Why (and How to Fix It for Lean Muscle for Women)
Have you ever wondered why the scale doesn’t always reflect your hard work in the gym? In this episode of The Holly Perkins Health Podcast, I dive deep into the transformative power of strength training, especially for women over 40. It's time to embrace the journey of building lean muscle for women, which not only enhances body composition but also empowers us to feel stronger and more confident
Why 70% Lean Mass Is the Target for Women (and What Your Body Comp Report is Really Telling You)
Are you confused by your body composition report—or frustrated by a body fat percentage that never feels “good enough”? In this episode of The Holly Perkins Health Podcast, I break down the one number every woman needs to know to truly understand her health, longevity, and fitness progress: lean mass percentage.If you’ve ever stared at a DEXA or InBody report wondering what all those numbers actua
How to Get Your Squats Right for Women Over 35 Fitness and Strength
Are you ready to transform your fitness journey and unlock the incredible benefits of squats for women over 35? In this episode of The Holly Perkins Health Podcast, I dive deep into the essential role that squats play in women's health and strength. Did you know that maintaining lower body strength is crucial for reducing injury risk and improving functional movement? As I share my personal journe
The 5 Best Exercises for Strength and Lean Muscle for Women
Are you ready to redefine your strength and embrace a healthier, more empowered version of yourself? In this episode of The Holly Perkins Health Podcast, I delve into the transformative power of strength training specifically designed for women. With over 30 years of experience in women's health and fitness, I reveal the five essential exercises that not only build lean muscle for women but also e
Belly Fat Fix: Getting Fat Loss and Lean Muscle for Women Right
Are you tired of battling stubborn belly fat as you age? You're not alone; many women over 40 face this challenge, and it's more than just an aesthetic concern—it's a significant health risk. In this episode of The Holly Perkins Health Podcast, I dive deep into the realities of fat loss and how it relates to women's health, particularly as we navigate the changes that come with menopause and midli
From Hormonal Struggles to Strength: Shifting from Weight Loss to Muscle Gain
Are you struggling with weight loss as you navigate the complexities of midlife? You're not alone. In this enlightening episode of The Holly Perkins Health Podcast, I sit down with Michelle, a remarkable client who has undergone a transformative journey over the past year. At just over 50, Michelle faced daunting challenges related to hormonal balance, weight management, and muscle loss, particula
Understanding Your Subconscious: Why Women Struggle with Health Choices (and How to Stop)
Have you ever wondered why knowing what to do for your health and fitness doesn’t always translate into action? In this enlightening episode of The Holly Perkins Health Podcast, I sit down with Amber Krzys, a coach and teacher with a profound understanding of the psychology of human behavior. Together, we dive deep into the intricate relationship between our subconscious mind and our daily choices
You’ll Keep Losing Muscle Unless You Do These 3 Things
Are you aware that nearly 30% of muscle mass can be lost by the age of 70, leading to significant changes in body composition? In this enlightening episode of The Holly Perkins Health Podcast, I dive deep into the critical importance of muscle maintenance and growth for women over 40. As we age, the risk of sarcopenia—the age-related loss of muscle mass—becomes a pressing concern, and it's essenti
Belly Fat Loss in 14 Days: How Niki is Transforming Her Body After 40
Are you struggling with stubborn belly fat despite your best efforts? You're not alone. In this enlightening episode of The Holly Perkins Health Podcast, I sit down with Niki, a courageous participant in my Body Composition Project, to delve into the common challenges women face with fat loss, particularly those over 40. As we navigate the complexities of women's health and wellness, Niki shares h
The Lies You’ve Been Told (About Women and Health)
Are you tired of following health and fitness advice that just doesn't seem to work for you? You're not alone! Many women, especially those over 40, find themselves caught in a web of myths that hinder their progress in achieving their health and wellness goals. In this enlightening episode of The Holly Perkins Health Podcast, I delve deep into the three major myths that are holding women back in
6 Secrets of Seriously Ripped Women
Are you a woman over 40 who feels like achieving a super fit and ripped physique is just a distant dream? You’re not alone! Many women experience dissatisfaction with their bodies and health, but I’m here to tell you that it’s entirely possible to attain visible abs and defined muscles at any age. In this enlightening episode of The Holly Perkins Health Podcast, I reveal the six secrets that can t
A Journey to Better Body Composition
Today I’m sitting down for a completely unscripted conversation with my friend and teammate, Jill Esplinn. Jill’s personal fitness journey mirrors what so many women go through today. If you’ve ever longed to feel stronger and healthier but weren’t sure where to begin, her story will truly resonate. I have a feeling it will leave you inspired, motivated, and ready to take your own first steps.When
Smart Nutrition for Women Over 40 for Holistic Health
Are you feeling the effects of hormonal changes and wondering how to navigate your health after 50? Join me on this enlightening episode of The Holly Perkins Health Podcast, where we delve deep into the unique health challenges women face, particularly in midlife. Nutrition for women becomes increasingly vital as we encounter declining estrogen levels and shifts in metabolism. I share my personal
Creatine for Women Over 40 to Improve Health & Wellness
Imagine a single, safe, and affordable supplement that helps you feel stronger in your workouts, sharper during your day, and more energetic for women over 40, 50, and beyond. That supplement is creatine. And I believe that creatine for women is the conversation happening now.
For years, creatine has been marketed almost exclusively to men (and not women over 40) in the gym. But the science is cle
The Right Way to Start Impact Training for Bone Health During Menopause
Want the benefits of impact training for bone health without the injury during menopause? Impact exercises can be powerful for improving bone density, but they are also some of the most advanced movements you can do for bone health in general. But...they should only be added once you have a solid foundation of fitness. In this women's health podcast, I’ll show you the right way to start impact tra
The *Best* Way to Lose Body Fat for Holistic Health
If you want to lose body fat and feel leaner and stronger, it’s easier than you think. There’s no single approach that works for everyone, but once the pieces are in place, the process isn’t complicated. In this episode, I break down the essentials for holistic health: the most effective combination of strength training and nutrition, the best workouts for body fat loss, and the biggest mistake pe
Exactly Why You’re Not Seeing Results During Weight Loss Women Over 40
If you are working hard for weight loss but still not seeing the results you want, this episode is for you.Here is a wake-up call. Around 40 percent of women over 50 will experience an osteoporotic fracture in their lifetime, and hip fractures can be devastating. Your best defense is strong bones, and the most powerful way to build them is strength training.I see plenty of women eating well and li
5 Habits You *MUST* Master to Become Lean for Women Over 40
Most women over 40 want to feel tight and lean, right? If you have ever wondered what it really takes to get lean and stay that way, this episode is for you. I walk you through 5 habits and body composition strategies that will help you shift the way you see your body and body fat. You will learn what to focus on instead of weight loss, the kind of nutrition that supports a lean body, the most imp
Ask Holly on Women's Health, Creatine, GLP-1s, and Macros
A raw Q&A on womens health including weight loss drugs, creatine for women, and macros.Are there benefits to micro-dosing GLP1s in perimenopause? What should you look for when shopping for a creatine supplement? And what’s the best way to adjust your macronutrient equation when you’re emphasizing proteins – and therefore the fat that goes along with it? Get ready to learn about all of these questi
Effective Strength Training for Women on Using Dumbbells and Barbells
When it comes to effective strength training for women, the "how" is just as important as the "why".Barbells, dumbbells, bands, machines: how do you know which to use? If you’ve not been getting the results you want in your strength training, this episode is for you. You’ll learn about why one tool might be better for your goals than the other, what each one actually does to your muscles and your
Why Soreness Isn’t The Goal when Strength Training for Women
What if everything you've believed about soreness is wrong? When strength training for women, it's critical to understand this concept, because soreness is NOT the sign of an effective workout.How surprised would you be if the best strength training left you feeling energized, not exhausted and moving towards better holistic health? In this episode, I shed light on muscle soreness when strength tr
Ask Holly on Bone Health and Body Composition for Women
Curious about where you are on your journey to becoming more muscle and less fat? Wondering about your bone health? In this episode, I answer three of your questions that could really unlock the next level of strength and wellness for you.The first question is about how to calculate your body composition. The first thing to understand is that body composition is the totality of your current body w
Getting Cardio Right for Women Over 40
Did you know that the timing of your cardio workouts largely determines your results? Cardio is an essential part of being healthy. In this episode, I explain exactly how to tell if your cardio is working for or against you, how to calculate your heart rate zones, why cardio is important (and when it’s not), and the three most common mistakes women over 40 make in their cardio.When you get your ca
How to Determine Your Strength and Bone Health Score
Craving the peace of mind that your diet is actually supporting your muscles, and your workouts are actually improving your bone health? In today’s episode, I’m giving you just that with my FREE strong muscle and bone assessment! This science-backed tool will group you into one of five strength identities, and today I’m offering a sneak peek into each of them!The assessment takes just 60 seconds t
The Top Habit That Makes (Or Breaks) Your Nutrition
Did you know that meal planning and better health are closely linked? In this special episode, I’m joined by Melissa Jaeger, Head of Nutrition at my favorite food and nutrition tracking app, MyFitnessPal to address some women's health and wellness topics.A 2017 study found that people who plan meals tend to have better diet quality, more fat loss, and lower rates of obesity, especially women. I al
Menopause Lifestyle Hacks So You Stop Feeling So Old
If you're around the menopause years, you might be feeling extra tired. Waking up and… feeling old?? In today’s episode, I’m breaking down the biggest drivers behind your energy during menopause, vitality, stamina, and resilience. You’ll learn the five key areas that shape how young or old you feel, how to tell the difference between true aging and reversible symptoms, simple shifts to restore you
The Menopause Metabolism Nutrition Fix
Want to trigger fat loss, feel more energized, and stop pesky cravings during menopause? It can be as simple as changing when you eat not what you eat it.In this episode on womens health, you will learn how what you eat impacts your blood sugar, cravings, and metabolism, why skipping meals often backfires, the three daily eating windows to reset your metabolism, and how to time your meals to boost
The Secret to Sustainable Motivation and Mental Health
You might know all the best clean eating tips, and workout strategies for women over 35 fitness. But what good does that do if you are struggling to show up?
If you're struggling to find the motivation to work out and eat right, you know it can take a tool on your happiness and mental health. And sometimes simple "workout tips" don't help.
Today, I’m sharing my biggest tips for sustainable motivat
A Weight Loss Miracle? Is The Ozempic Pill Right For You?
Want the skinny on the magic pill everyone is talking about? If you’ve ever considered trying Ozempic or a similar weight loss drug, you’re not alone! In this episode, I share the pros and cons of Ozempic, my honest and objective perspective, and my top weight loss tips. I share my analysis of the Ozempic results, and the conclusion will surprise you! In particular, the reasons why you are better
The Best Macros for Fat Loss for Women
The key to fat loss, feeling stronger and more energized isn’t about eating less, but eating more strategically. This episode is a deep dive into the ways carbs, proteins, and fats influence fat loss, and my top macros for getting lean.Finding the right diet system is an individualized process that requires trial and error. Experiment! There are, however, underlying truths across diet systems whic
How Women Can Master Body Fat in Perimenopause and Menopause
If you're in perimenopause or menopause, you'll want to lose weight while not losing muscle. In this episode, I cover the key steps to mastering your body fat for good by shifting your focus to building muscle and the juicy highlights from my three-day workshop in March, Master Your Body Composition.In order to truly get your body fat under control (especially around menopause) you must first mast
Why Losing Weight Could Make You Weaker
What if your weight loss efforts were actually working against you? Terrible, right?! In this episode, I break down the hidden dangers of traditional weight loss strategies and ways to shift your focus to improving your body composition over weight loss to achieve the results you want. Weight loss has become synonymous with being really healthy but there’s more than meets the eye here. Skinny does
The Truth About Fat Loss & Muscle
Think weight loss is as straightforward as losing weight? Think again! Weight loss is often partially muscle loss. Wild right?! Muscle is the foundation of youth, and we certainly don’t want it going anywhere! So in this episode, I share why strength training is the only way to build muscle and the best way to become more muscle and less fat. Before my 3-day live (and free!) workshop, Master Your
The Hidden Cause of Chronic Pain (and How to Fix It)
Nothing stops you from living your best life more than chronic aches and pains. Today, I’m talking about the hidden causes of most aches and pains, how to fix them, and the best strength training tips to reduce pain without making it worse. I explain why rehabilitating your joints through strength training is the best long-term solution to be pain-free. The trick is to stick with your strength tra
The Must-Have Tool for Strong Muscle and Bone
Calling all women over 40! Today I’m talking about the must-have tool to build muscle and improve bone density: the barbell. In this episode, you’ll learn a huge mistake most women over 40 are making in the gym (and how to avoid it), the ins and outs of using a barbell, and three barbell exercises to incorporate into your workout routine today to improve your body composition.Most women are not c
3 Ways To Get Better Body Composition
Want to feel great as you age and stronger than ever? It’s time to consider your body composition! In this episode, you'll learn how to overcome three common mistakes in improving body composition, what happens when you overlook the importance of nutrition, the kinds of exercises to focus on most, and the type of program to look for to improve your body composition.As we age, body fat and body mus
From Solo to Soulmate
Let’s talk about love! In this episode, I speak with Christine Hassler, a master coach and spiritual psychologist who is also my personal go-to for self-development. Both Christine and I are proof that wonderful partners can be manifested when you do the work. Christine has a beautiful way of weaving together different healing modalities with psychology that offers a unique and effective way to he
The Best Exercises for Better Bone Density
In this powerful episode, fitness expert Holly Perkins breaks down the critical importance of strength training for bone health, revealing seven key exercises that can dramatically improve bone density and overall physical resilience.You can get FREE access to my 4-week Strength Without Stress program right now! This program will help you reduce the systemic inflammation that’s caused by overly in
Injections and Physical Therapy Didn't Work But *This* Did
In today’s incredible episode, I chat with my inspiring client Karen, the grand prize transformation winner from the first round of The Body Composition Project! When Karen joined the program, she was dealing with constant back and neck pain that felt impossible to manage. Physical therapy and back injections? Didn’t help. But through The Body Composition Project, she became nearly pain-free and c
Squats Made Her Strong *and* Confident
I’m so excited to share this special episode with my dear friend and client, Jane! This is such an inspiring conversation about how strength training can transform not just your body but also your mind. Jane is an incredible woman in her 60s who went from feeling unsure about stepping into a gym to confidently conquering the squat rack! And the results have been truly life-changing! Jane discovere
Getting Good Bones
Your bones are the foundation that keeps you active and vibrant as you age, so making sure they're strong is essential not only for living a life you love but also for staying healthy and resilient for years to come! After losing my mom at 76 from complications from vertebrae fractures, I committed myself to empowering women like you to maintain strong, healthy bones at every stage of life.In this
Strength Training for Women Exercises + Weight Loads Every Woman Needs
With 30 years of experience in fitness, I can confidently say that strength training for women is the foundation of a long, healthy, and fulfilling life. Your musculoskeletal system governs everything – from how you move, to aging and fitness, to your energy levels and mood. It even plays a huge role in preventing injuries! That’s why preserving muscle mass and bone density as we age is absolutely
Ask Holly
Welcome back to another episode of Ask Holly! Let's face it – we've all got enough on our plates without feeling like our bodies are working against us, right? When you're battling fatigue, mood swings, or those pesky aches and pains, you miss out on living the life you deserve. Today, say goodbye to those days of feeling terrible as I answer more incredible questions pulled straight from my amazi
The Best Way to Get Strong Muscles After 50
Let’s be honest – building muscle after 50 is tough, but it’s so worth it! I genuinely believe muscle is medicine, however, if you’re a woman in midlife, especially facing menopause head-on, I know just how daunting exercise can be. That’s why I’m here today to break down the best ways for women over 50 to build strong muscle, backed by tons of research and my 30 years of experience! In this episo
Introducing The Body Composition Project
What's the secret to creating a body that keeps up with the life you love? Body composition! By prioritizing body composition, you'll build stronger muscles, reduce body fat, and truly start enjoying life to the fullest. In this episode, I'm so excited to introduce my latest program, The Body Composition Project! Drawing on my 30+ years of experience, this program shifts the focus from weight loss
Ask Holly
I absolutely love connecting with all of you in our community, so I'm thrilled to be answering your burning questions in this episode! Today, I share my advice on some really important topics like: What's the best way to tackle strength training and weight loss around perimenopause? How can you get lean if your body fat percentage is too high, even though you have no weight to lose? And for those
The Muscle Tipping Point
What if I told you there’s a point in your fitness journey where you never have to worry about body fat again? I know it may sound too good to be true, but I'm here to tell you that it's absolutely possible, and I see it happen daily. My friend, when you hit the holy grail of health or what I like to call “The Muscle Tipping Point," you get to say goodbye to the frustrating cycle of feeling fit on
Perimenopause is The New Menopause
My friend, when estrogen starts to decrease, and inflammation starts to increase in your 30s and 40s, it can lead to a ton of health issues like weight gain, digestive problems, anxiety, and fatigue. Sound familiar? Confused about why it’s happening now? This episode is for you! If you're still having periods, even irregular ones, your symptoms aren't actually due to menopause. And from my years o
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