In this episode, we’re diving into one of the most powerful things you can do for your health: getting your blood sugar regulated. When your blood sugar is stable, your body can burn fat more efficiently, cravings calm down, and your energy finally feels consistent.

Creatine is a naturally occurring compound produced by the liver, kidneys, and pancreas, and stored in muscles, the brain, the heart, and other tissues. It fuels your muscles so you can produce energy quickly, perform at your best, and recover faster. Creatine is not just about strength. For women over 40, it encourages lean muscle growth by allowing heavier lifting and more repetitions. It supports bone density, protects brain health, and helps fight cognitive decline. It is one of the most effective, well-researched tools for staying strong and vibrant as you age.

Want the benefits of impact training without the injury? Impact exercises can be powerful for improving bone density, but they are also some of the most advanced movements you can do. They should only be added once you have a solid foundation of fitness. In this episode, I’ll show you the right way to train for better bones.

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. The real challenge is staying consistent.In this episode, I break down the essentials: the most effective combination of exercise and nutrition, the best workouts for fat loss, and the biggest mistake people make with food.The research is clear: cutting calories without changing activity leads to muscle loss, not just fat. And muscle is gold for your health. To protect it, you need a smart mix of strength training, cardio, and higher protein intake. I’ll walk you through the evidence and show you exactly why this works.We’ll cover two proven strategies:Calorie restriction paired with strength training, with progressive overload and consistency.Mixed exercise (strength plus cardio) with higher protein intake of 1.1–1.7 grams per kilogram of body weight.Both approaches work, but combining all three—strength, cardio, and nutrition—delivers the best results. From there, it’s just fine-tuning.When it comes to strength training, almost any plan works if you stick to progression, volume, and smart exercise selection. But for women over 40, combining compound movements with single joint exercises is especially powerful, producing a stronger hormonal response and better results.The key is following a structured program week after week. Random workouts from social media won’t cut it.On the nutrition side, fat loss requires a calorie deficit. You need to burn more than you consume. For most of my clients, that’s just 300–500 calories per day. It doesn’t mean cutting out favorite foods or going extreme. Balanced macronutrients make it easier and help reduce fatigue, cravings, and mood swings.One common pitfall is eating clean during the week, then loosening up too much on weekends. Even small surpluses can wipe out progress. Adopting a 7-day approach instead of a 5-day one changes everything. You can still enjoy weekends, but being intentional and consistent makes results come much faster.If this all feels overwhelming, you don’t have to go it alone. Coaching can make the process simple and sustainable. And stay tuned—I’ll be hosting a free three-day live workshop called Midlife Muscle Mastery this September. You won’t want to miss it.I hope you enjoyed this episode! 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 intense or lengthy workouts. It’ll help you build and maintain valuable lean muscle without the fatigue from other programsTo get free access to Strength Without Stress, post a Review wherever you’re listening. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/reviewThis is a limited-time offer before it sells for $197–grab it while you can for lifetime access.Topics covered(02:10) There is no one size fits all approach to losing body fat(05:38) Reducing energy intake (ie calories) only leads to loss of muscle(12:25) The power of calorie restriction, strength training and nutrition(20:42) My secret exercise protocols for women over 40(27:21) Calorie deficit, or restriction, doesn’t have to be extreme or scary!(33:09) During calorie deficit, you will have symptoms and that’s OKResources MentionedResearch about nutrition and exercise to improve body composition near...

Changing your body is not easy. It is not supposed to be. That is how our bodies protect us. But after thirty years of coaching, I can tell you the underdog often wins. Even if you think you are too far gone or you have never been lean and athletic, you can turn it around.

We all 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 that will help you shift the way you see your body and body fat. You will learn what to focus on instead of fat loss, the kind of nutrition that supports a lean body, the most important upgrade in your workouts, and my favorite anchor meal.I share the story of my friend who has incredible DEXA scans, great body composition, and crushes it at the gym. She looks like the picture of health, but even she found it tough to lose a bit more fat. It is not just about effort. It is about mindset. We have been taught to see body fat as a problem, and that can mess with how we approach fitness. At the end of the day, we are all chasing a feeling. That feeling is usually feeling good. And let me tell you, it feels amazing to feel good in your own body.Here’s the thing: focusing on fat loss alone doesn’t work. When you only focus on losing weight, you often end up using strategies that break down your muscles. That is not what we want. Instead, shift your focus to performance. Start to think like an athlete. You will see that as your muscle grows, fat comes off more easily. Get into the habit of tracking your workouts and increasing the intensity. When your fitness goes up, fat tends to come off naturally.Next up is the habit of worrying about what other people think. This is a big one. It is totally normal to care, but other people’s opinions should not control your choices. You might feel like you are being too rigid or making things awkward when it comes to food, but that is just your old programming talking. Your choices are your own. They are not hurting anyone, and they are not anyone else’s business. You do not need to explain yourself or argue. Just let the comments roll off your back. That is what freedom feels like.Now let’s get into food. Did you know it’s really easy to eat more calories than your body needs, and that exercise does not burn nearly as many calories as people think? Fitness trackers often exaggerate calories burned, so take those with a grain of salt. Remember, your workouts are not meant to cancel out last night’s dinner. They are meant to improve your body so you naturally burn more throughout the day.Start paying attention to your food, especially your protein. Track what you eat once in a while to get clear on your numbers. This is not about restriction or guilt. It is about awareness. Try different protein sources and remember that what works for someone else might not feel great for you.Which brings me to breakfast. A balanced breakfast sets the tone for the day. Each morning try to get a mix of about half your calories from carbs, a quarter from protein, and a quarter from fat. Yes, carbs belong at breakfast. All three macros matter and your body needs them to function well.And finally, the most important training habit is progression. If you want to change your body, you need to increase the weight you lift. For women over forty, this is especially important. Increasing your strength month by month builds the kind of muscle that sticks around and gives your metabolism a serious lift.If all of this feels confusing, it’s probably because you are getting too many mixed messages from the internet. The truth is actually simple. Build muscle with strength training, and get your nutrition right. That is the recipe for getting and staying lean.And if you are still feeling lost, go back and listen to earlier episodes! You already have what it takes to become everything you want to be.I hope you enjoyed this episode! 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 intense or lengthy workouts. It’ll help you build...

A raw Q&A on womens health including weight loss drugs, creatine for women, and macros.

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? I'll teach you in this episode.

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, especially for women over 40.

Curious about where you are on your journey to becoming more muscle and less fat? Wondering about your bone health? In this episode of Ask Holly, I answer three of your questions that could really unlock the next level of strength and wellness for you.

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.

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!

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.A 2017 study found that people who plan meals tend to have better diet quality and lower rates of obesity, especially women.

Feeling extra tired lately? Waking up and… feeling old?? In today’s episode, I’m breaking down the biggest drivers behind your energy, 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 your energy, and where to start if you’re feeling completely wiped out.

Want to burn more fat, feel more energized, and stop pesky cravings? But here’s the twist: not by changing what you eat but by when you eat it!! In this episode, 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 fat burning. 

Struggling to find the motivation to work out and eat right? Today, I’m sharing my biggest tips for sustainable motivation and willpower!

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.

The key to feeling stronger, leaner 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 shape your body composition and my top macros for getting lean. 

We all want to lose weight while not losing muscle, right? 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, you must first master muscle and in this episode I tell you why! Through analyzing DEXA scans and working with countless clients, I’ve witnessed how mastering lean muscle first paves the way for losing body fat for good. I explain why DEXA scans are imperative to understanding how our weight is actually distributed and more.Then I answer some of the fabulous questions I got during the workshop and break down why building lean muscle is the true fountain of youth, the connection between estrogen, inflammation, and muscle loss, and the keys to my 3-step strategy to building the body you’ve always wanted. Next I discuss how progressive overload really works, particularly as it applies to women over 40. Remember, the women who thrive over 40 are those who stick with a progressive strength training program! Reclaim your energy and get started today.  You can get FREE access to my 4-week Strength Without Stress program right now! Thisprogram will help you reduce the systemic inflammation that’s caused by overly intense orlengthy workouts. It’ll help you build and maintain valuable lean muscle withoutthe fatigue from other programsTo get free access to Strength Without Stress, post a Review wherever you’re listening. Grab ascreenshot of your review before you post it and upload at: https://www.hollyperkins.com/reviewThis is a limited-time offer before it sells for $197–grab it while you can for lifetime access.Be sure to Follow and Subscribe so you'll know exactly when new episodes are available onTuesdays.Topics coveredFocus on body composition and never worry about body fat again!The relationship between caloric deficit and potential muscle lossEvery woman needs to be at least 70% lean muscleWhy body weight is not an accurate metric to track!Why building lean muscle is the true fountain of youthHow estrogen, inflammation, and muscle loss are all connectedThe reason cardio shouldn’t be used to lose weightDefining progressive overload strength trainingThe difference between a DEXA scan and bone density scanResources MentionedFor limited access to my FREE 3-day workshop, Mastering Your Body Composition, visit: hollyperkins.com/freeworkshopResearch on how muscle tension builds muscle Research on how muscle loss with weight loss during deficitResearch on weekly resistance training volume and increases in muscle massTranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollow Me:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook:

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 not automatically indicate health! It's so important to learn how to lose weight while protecting your muscles or else they may shrink in the process. I explain the two categories of weight loss and how we can change the conversation around it to be more effective. Once you understand that not all weight loss is good weight loss, you can really begin to see how not all calorie deficits are the same. I explain what happens when muscle gets destroyed. Once you begin to experience weight loss, it's so important to not back down from workouts but to keep pushing. I talk through the risks of homeostasis on your brain and body during this process. If you follow my strategies for calculating your ideal calorie deficit, I promise you that weight loss can be comfortable and straightforward!You can get FREE access to my 4-week Strength Without Stress program right now! Thisprogram will help you reduce the systemic inflammation that’s caused by overly intense orlengthy workouts. It’ll help you build and maintain valuable lean muscle withoutthe fatigue from other programs.To get free access to Strength Without Stress, post a Review wherever you’re listening.Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/reviewThis is a limited-time offer before it sells for $197–grab it while you can for lifetime access.Be sure to Follow and Subscribe so you'll know exactly when new episodes are available on Tuesdays.Topics coveredYour muscle is your metabolismTwo categories of weight lossCommon weight loss mistakes to avoidImportance of protein during weight lossDon’t forget to push your workouts!Two ways to calculate your calorie deficitResources MentionedSign up for my FREE 3-day live workshop training, Mastering Your Body Composition, HEREResearch on caloric restriction during resistance training HEREResearch on energy restriction in older adults HEREResearch on the role of diet and exercise in weight loss HERETranscripts can be found on the official blog page for this episode at hollyperkins.com/blogFollowMe:Find me on Instagram: @hollyperkinsLearn more on my website: hollyperkins.comConnect with me on Facebook: facebook.com/HollyPerkinsFitnessDisclaimer: Content and information as part of The Holly Perkins Health...