5 Key Strength Training Exercises to Reduce Pain and Injuries (Women Over 35 Fitness)

Are you feeling frustrated with your workouts during menopause? 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 encounter during this phase of life.  As I share, “Many women increase their efforts in the gym but still feel exhausted and defeated. ” This episode sheds light on three common mistakes that can derail your fitness journey during menopause: overemphasizing cardio at the expense of strength training, neglecting progressive overload in strength routines, and avoiding heavy lifting due to fear of injury. These pitfalls can hinder your progress and impact your overall health.  But don’t worry! I provide actionable advice to help you adjust your workouts effectively. Focusing on building lean muscle is crucial for maintaining metabolism and enhancing energy levels as we age. I encourage you to embrace a new approach that prioritizes strength training, progressive resistance, and safe impact exercises. This shift can significantly improve your body composition, boost your energy, and promote longevity.  Join me as we explore the connection between menopause and fitness, and discover how to create a sustainable workout routine that aligns with your unique needs. Whether you’re navigating weight loss, looking to improve your mental health, or seeking motivation for women over 35, this episode is packed with valuable insights. Learn how nutrition for women, including the importance of protein and healthy eating, plays a vital role in your fitness journey. Together, we can empower midlife women to reclaim their health and vitality through effective menopause workouts!  Don’t miss out on these essential tips and strategies that can transform your approach to fitness during this pivotal time in your life. Tune in now for a wellness podcast that truly understands the challenges of women’s health during menopause!  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 “The Right Way to Start Impact Training for Better Bones” 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.

Have you ever wondered why you feel more fatigued or struggle with cravings as you age? You're not alone, and the answer might lie in your protein intake! In this enlightening episode of The Holly Perkins Health Podcast, I delve into the critical role of protein for women, particularly for those over 40. As we age, maintaining our health, energy levels, and lean muscle becomes increasingly important, and protein is a key player in this equation.  Join me as I introduce the Protein Leverage Hypothesis, which reveals how inadequate protein consumption can lead to increased hunger and overeating. It’s not just about building muscle; it's about preserving lean muscle mass, especially as we confront sarcopenia—the natural decline in muscle mass that occurs with age. I’ll share my recommendations on protein for women that you should aim for daily, suggesting a target of 1. 4 to 2. 0 grams of protein per kilogram of body weight based on your unique factors like activity level and overall health.  But that's not all! I also discuss the importance of pairing protein with carbohydrates for optimal blood sugar regulation, and why variety in your protein sources is crucial for getting all the essential amino acids your body needs. As we navigate the complexities of women's health, especially during menopause and midlife, prioritizing protein for women can enhance energy levels, curb cravings, and significantly improve overall health.  Throughout this episode, I address common misconceptions about protein for women and muscle gain, offering you practical advice and insights that can transform your approach to nutrition. Whether you’re looking for effective weight loss strategies, workout tips, or simply want to boost your mental health and wellness, this episode is packed with valuable information tailored just for you. Let’s prioritize protein together and unlock a healthier, more energized version of ourselves!  Don’t miss out on this essential conversation about protein for women—tune in now and discover how to eat for muscle, improve your fitness motivation, and embrace clean eating tips that work for you! If you're interested in womens health, this is the podcast for you. 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: https://pubmed.ncbi.nlm.nih.gov/15836464/ https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout. Check out “The Best Macros for Getting Lean” 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.

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 unique needs of women in this age group. It's crucial to understand that building muscle isn't just about strength training; it requires a thoughtful approach to nutrition that prioritizes muscle development over mere weight loss.  Throughout our discussion, I share common pitfalls many women encounter, such as under-fueling their bodies, overemphasizing protein while neglecting carbohydrates, and following outdated weight loss strategies that can actually hinder muscle growth. I emphasize the importance of a well-rounded diet, as I believe that how to eat for muscle is a powerful tool for enhancing overall wellness. By adjusting caloric intake, macronutrient distribution, and meal timing, you can create a solid foundation for muscle building.  Did you know that carbohydrates play a vital role in fueling your workouts and preserving muscle? I explain why they are essential for energy levels and how they can enhance your performance during toning workouts. With practical tips and real-life client experiences, I encourage you to track your food intake to pinpoint areas for improvement. This process can lead to transformative changes in your approach to nutrition for women, especially during menopause.  As we wrap up the episode, I introduce the benefits of creatine as a supplement to boost your workout performance and aid in muscle recovery. Embracing a balanced approach to nutrition is key to achieving your fitness goals and enhancing your mental health. Remember, it’s not just about losing weight; it’s about building strength and vitality. Join me in exploring how to eat for muscle and discover how you can elevate your fitness motivation and wellness journey!  If you're interested in womens health, this is the podcast for you. 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: https://pubmed.ncbi.nlm.nih.gov/28642676/ https://pubmed.ncbi.nlm.nih.gov/20798660/ https://pubmed.ncbi.nlm.nih.gov/14669937/ https://www.tandfonline.com/doi/full/10.1186/s12970-018-0215-1 https://pubmed.ncbi.nlm.nih.gov/25550460/ Save 20% on Creatone creatine by Brickhouse Nutrition by using code HOLLYP at checkout here. Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog Be sure to check out “The 5 Best Exercises for Strength and Lean Muscle for Women” next 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.

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 often say, "True muscle definition comes from strength training, not endless repetitions of light weights. " It's time to break free from the cycle of ineffective workouts and embrace a new approach.  Throughout our lives, especially during midlife and menopause, our bodies undergo significant changes that can impact our fitness journey. Many women mistakenly believe that toning workouts are different from building muscle, leading them to rely on high-rep, low-weight exercises that yield little to no results. I share the inspiring story of my client, Annie, who was initially afraid of bulking up but discovered the transformative power of lifting heavier weights. By focusing on strength training, she achieved visible muscle tone and boosted her confidence.  In this episode, I outline three critical mistakes women make when trying to tone their bodies: the misconception that toning workouts are separate from muscle building, the overreliance on endless cardio, and the use of insufficient weight loads. If you're looking for effective weight loss and fitness motivation, this episode is packed with workout tips and insights tailored specifically for women over 35. It's time to shift your mindset and understand that building muscle while managing body fat is the key to achieving that toned appearance.  We'll also explore the importance of nutrition for women, including how to eat for muscle, the role of protein, and clean eating tips that can enhance your energy levels and overall wellness. Whether you're navigating the challenges of PCOS and fitness or seeking stress management techniques, I've got you covered. Join me in embracing strength training as a powerful tool for lasting change in your body composition and mental health. Tune in and discover how to transform your approach to fitness and wellness! If you're interested in womens health, this is the podcast for you. 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 up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout. 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.

Are you struggling with injuries or chronic joint pain? You're not alone! As women over 35, fitness becomes increasingly important; addressing these common issues is essential for maintaining our health and vitality. In this episode of The Holly Perkins Health Podcast, I share my personal journey through various injuries and how targeted strength exercises can be a game-changer for joint health, especially for women navigating midlife transitions. “Being proactive about your joint health can transform your fitness journey,” I emphasize in this episode. I introduce five key strength exercises specifically designed to alleviate pain and prevent injuries, detailing their benefits and how you can seamlessly incorporate them into your fitness routine. Proper technique and gradual progression are vital, and I encourage you to prioritize corrective exercises that not only enhance joint health but also boost overall physical performance. But that’s not all! We delve into the critical roles of sleep and nutrition in recovery and injury prevention. I provide insights on how healthy eating, including nutrition for women and clean eating tips, can support your fitness goals. Whether you're looking to increase your energy levels or manage stress, this episode is packed with valuable information tailored for women over 35 fitness enthusiasts. Join me as we explore workout tips that cater to midlife women health, including menopause workouts that can help you stay fit and strong during this transformative stage. Together, we’ll unlock the secrets to building lean muscle for women and discover the best practices for toning workouts that fit into your busy life. Don’t miss out on the additional resources available on my website, designed to empower you on your wellness journey. Tune in and take the first step towards a healthier, more vibrant you!If you're interested in womens health, this is the podcast for you.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/reviewThis offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!Resources:Get up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout.Watch the video tutorials for these 5 moves here.Transcripts can be found on the official blog page for this episode here hollyperkins.com/blogFind me on Instagram: @hollyperkinsDiscover more on my website: hollyperkins.com+Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 vital aspect of maintaining health and vitality as we age. As we navigate through midlife, women often face unique challenges, including hormonal changes due to menopause that can exacerbate muscle loss. But fear not! I’m here to share practical, science-backed strategies to help you combat this issue without resorting to extreme workouts or restrictive diets. In this episode, I outline three key methods for building lean muscle for women: engaging in progressive resistance training, managing cardio effectively, and optimizing protein intake. Building lean muscle for women is not just about lifting weights; it’s about understanding the importance of mechanical tension, metabolic stress, and workout volume. I’ll share my insights and personal anecdotes from years of experience working with clients, proving that even women in their 50s, 60s, and beyond can successfully build muscle. You’ll hear inspiring stories that will motivate you to embrace your fitness journey. Are you ready to enhance your energy levels and improve your overall wellness? This episode is packed with actionable advice that encourages you to prioritize muscle gain over fat loss, ultimately leading to better health outcomes. Whether you’re seeking workout tips, nutrition for women, or effective menopause workouts, you’ll find valuable information tailored specifically for you. Let’s explore how to eat for muscle, including the role of protein for women and the benefits of incorporating creatine into your routine. With clean eating tips and stress management strategies, this episode of my health podcast is designed to empower you on your fitness journey. Tune in and discover how you can take control of your health and wellness today! If you're interested in womens health, this is the podcast for you.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/reviewThis offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!Resources:https://pubmed.ncbi.nlm.nih.gov/41205420/https://pubmed.ncbi.nlm.nih.gov/39955964/https://pubmed.ncbi.nlm.nih.gov/40805978/Learn more about Creatone creatine here. Use code HOLLYP to get 20% off.Transcripts can be found on the official blog page for this episode here hollyperkins.com/blogFind me on Instagram: @hollyperkinsDiscover more on my website: hollyperkins.com+Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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 remarkable compounds have not only aided her recovery but have also played a crucial role in alleviating midlife inflammation, a common concern for women navigating the complexities of health during this stage of life.  We dive deep into the science behind peptides for womens health and its fascinating relationship with GLP-1 agonists, exploring how these therapies can support various health issues, including inflammation, gut health, and hormone optimization. As we discuss the landscape of womens health, it's essential to address the common misconceptions surrounding peptides. Stephanie emphasizes that while peptides are not a quick fix, they can be an integral part of a comprehensive health strategy that includes nutrition and lifestyle changes tailored for women.  In our conversation, we also cover the importance of education and finding reputable sources in this rapidly evolving field. As women over 35, many of us are seeking effective solutions for weight loss, energy levels, and overall wellness, especially during menopause. Stephanie's insights shed light on how informed decision-making can empower us to harness the potential of peptides for our health journeys.  As we wrap up, we reflect on the future of peptide therapy, its regulatory landscape, and the vital role it can play in enhancing women's health. Whether you're interested in toning workouts, healthy eating, or stress management, this episode is packed with valuable information that can motivate you on your path to wellness. Tune in to discover how peptide therapy could be the key to unlocking your health potential! If you're interested in womens health, this is the podcast for you. 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: Learn more about Creatone creatine here. Use code HOLLYP to get 20% off. 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.

Have you ever felt lost in your weight loss journey, overwhelmed by conflicting advice and struggling to find what truly works for you? Join me as I sit down with Tori, a remarkable woman who faced her own battles with weight gain and health challenges, particularly during the tumultuous year of 2021. Tori's story is one of resilience and transformation, illustrating the critical importance of personalized health strategies for women navigating midlife changes. As we delve into her journey, Tori candidly shares her experiences with various diets and professional guidance, revealing how she initially achieved some progress but ultimately encountered setbacks like insulin resistance and frustrating lab results. It was a pivotal moment in spring 2024 that changed everything for her: the realization that the traditional weight loss approach wasn’t enough. Instead, she embraced a tailored focus on building lean muscle and enhancing her metabolic health. With my support and the Body Composition Project, Tori shifted her mindset, prioritizing strength training and quality nutrition over mere weight loss. This transformative approach not only improved her health markers but also empowered her to cultivate a positive relationship with her body. Tori’s newfound confidence is a testament to the power of believing in oneself and listening to your body amidst the noise of societal expectations. In this episode, we explore essential topics like nutrition for women, effective workout tips, and the significance of stress management in achieving wellness. Whether you're a woman over 35 seeking fitness motivation, navigating menopause workouts, or simply looking to enhance your energy levels, this conversation is packed with valuable insights. Tori’s journey illustrates that true health goes beyond weight loss; it encompasses a holistic approach to well-being, including mental health and clean eating tips. Join us for an inspiring discussion that emphasizes the importance of individualized strategies in women's health. Let Tori’s story motivate you to embrace your own health journey with renewed vigor and confidence. Remember, it’s not just about weight loss; it’s about becoming the healthiest version of yourself! If you're interested in womens health, this is the podcast for you.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/reviewThis offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!Resources:Muscle For Life Workshop (free) registrationEpisode 80: Belly Fat Fix: Getting Fat Loss Right and Lean Muscle for WomenGet up to 40% off Beam’s best-selling Dream Powder when you enter HOLLYP at checkout.Transcripts can be found on the official blog page for this episode here hollyperkins.com/blogFind me on Instagram: @hollyperkinsDiscover more on my website: hollyperkins.com+Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

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. As Ellie beautifully puts it, “Food should be both nourishing and pleasurable. ” This conversation is packed with insights that will inspire you to embrace cooking with joy and creativity.We explore the crucial role that nutrition plays in women's health, especially for those navigating the complexities of midlife and menopause. With so many women over 35 seeking effective weight loss and fitness solutions, Ellie shares practical tips on how to simplify cooking and make it more realistic for busy lives. Discover how to incorporate healthy eating into your routine without sacrificing flavor or enjoyment.Ellie also opens up about her creative process behind recipe development and the responsibility she feels when sharing food content. Her Substack newsletter is a treasure trove of recipes and articles designed to demystify nutrition for women, making it easier than ever to understand how to eat for muscle, manage stress, and boost energy levels. We discuss the emotional aspects of food and how comfort food can be approached in a healthier way, allowing us to connect with our loved ones over nourishing meals.This episode is a must-listen for anyone looking to enhance their wellness journey, with practical advice on toning workouts, fitness motivation, and clean eating tips. Whether you're dealing with PCOS and fitness challenges or simply want to improve your nutrition, this conversation will equip you with the knowledge and motivation to make positive changes in your life. Tune in and discover how to make healthy cooking an enjoyable part of your daily routine!If you're interested in womens health, this is the podcast for you.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/reviewThis offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!Resources:Listen to Episode 72 Smart Nutrition for Women Over 40 for Holistic Health nowFind Ellie on Substack hereCheck out Ellie’s website hereGet 20% off Creatone creatine when you enter HOLLYP at checkout here.Transcripts can be found on the official blog page for this episode here hollyperkins.com/blogFind me on Instagram: @hollyperkinsDiscover more on my website: hollyperkins.com+Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Have you ever wondered how a simple shift in perspective can transform your entire approach to health and wellness? In this wellness podcast, I’m thrilled to share my personal journey through the fitness industry alongside my best friend Jill. Together, we’ll explore the ups and downs of my career, which began in the mid-90s—a time when women were often told that cardio was the only path to fitness. I’ll reveal how I navigated the challenges of health issues and significant life transitions, ultimately discovering the empowering benefits of strength training.As we dive into my experiences, I’ll discuss the misconceptions surrounding women’s health, particularly the myths about carbohydrate consumption. It’s time to debunk these outdated beliefs and embrace a balanced diet that fuels our bodies and minds. I firmly believe that nutrition for women should prioritize healthy eating and adequate protein intake, especially for women over 35 who are looking to build lean muscle and maintain energy levels.Throughout our conversation, we’ll touch on important topics like menopause workouts, mental health, and the significance of self-care. I’ll share my insights on how fitness motivation evolves as we age, and why it’s crucial to adapt our workout tips to fit our changing bodies. Whether you're navigating PCOS and fitness challenges or seeking guidance on period and training, this episode is packed with valuable information tailored specifically for midlife women’s health.I invite you to join us in embracing a holistic approach to wellness that allows for flexibility and enjoyment while striving for optimal well-being. Remember, it’s not just about toning workouts or weight loss; it’s about creating a lifestyle that supports your overall health journey. Tune in to discover how you can transform your mindset and elevate your fitness game! Let’s redefine what it means to be healthy together on this episode of your favorite wellness podcast!If you're interested in womens health, this is the podcast for you.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/reviewThis offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!Resources:Get 20% off Creatone creatine by Brickhouse Nutrition here by entering code HOLLYP here.Transcripts can be found on the official blog page for this episode here hollyperkins.com/blogFind me on Instagram: @hollyperkinsDiscover more on my website: hollyperkins.com+Follow so you'll know exactly when new episodes are available on Tuesdays. Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.