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 to get your strength score. Your strength identity will provide actionable tips to become stronger, leaner, and more energized. This quiz will help you figure out where you are and what to do next. Take the quiz to find out which strength type you are:

The Powerhouse

The pinnacle of fitness. With 80% lean muscle mass, optimal body composition, and high energy, these individuals are strong, athletic, and performing at their peak. Strength training is a top priority, recovery is intentional, and fitness ranks among their top three daily commitments.

The Fit but Brittle

Strong on the outside but lacking inner support. These individuals lift weights and follow nutrition plans, yet their bones aren’t getting the stimulus they need. Strategic impact exercises and heavier strength training are essential to build bone density and protect against future injuries.

The Muscle Seeking Maven

Dedicated but not quite there. They're showing up for workouts, like classes and Pilates, but missing the strategic progression needed for visible muscle tone. With the right approach to increasing weight loads and dialing in nutrition, especially protein, they’re on the brink of a breakthrough.

The Soft and Struggling

Trying, but feeling stuck. Life is demanding, and their body doesn’t respond like it used to. Despite the desire to get back on track, consistency is hard to find. Often dealing with higher body fat and lower energy, they feel far from their former fitness self.

The Rocking Chair

At the starting line. They feel tired, overwhelmed, and disconnected from physical health. Exercise has been absent for years, and comfort often comes from food. These individuals don’t need a boot camp—they need gentle beginnings, simple nutrition shifts, and encouragement to take that first small step toward feeling better.

Take the quiz now if you’re ready for the tips and resources you need to get moving and take your fitness to new levels! Anyone and everyone can become stronger and healthier.

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 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/review

This 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 covered:

● (01:35) Introducing the Strong Muscle and Bone Assessment

● (08:34) The Powerhouse

● (12:32) The Fit, But Brittle

● (20:49) The Muscle Seeking Maven bridges being active and truly fit

● (25:50) The Soft and Struggling is a wake-up call to feeling better

● (30:02) The Rocking Chair Ready is ready for smart strength building

Resources Mentioned:

● Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

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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. I also share my personal journey using food tracking to transform my body composition by managing macronutrients. For me, using a diet tracking app was a game-changer. Getting real data on what you’re eating can truly shift your relationship with nutrition for the long haul.

Melissa walks us through the new Meal Planner feature in MyFitnessPal, which lets users build personalized weekly meal plans based on their dietary needs, budget, and household size. It generates recipes, creates grocery lists, and even integrates with e-retailers like Instacart for easy shopping.

Meal planning is like setting your GPS. It helps you stay on track with your nutrition and fitness goals. Making smart food choices is a lot easier when you’re not starving and scrambling. Planning ahead isn’t just helpful, it’s the ultimate time-saver. We often feel like we don’t have time to eat right, but it’s planning that actually gives us that time back.

Melissa also shares her formula for a balanced, nutrient-dense plate: half fiber-rich veggies and fruits, a quarter lean protein, and a quarter carbohydrates. We dig into the myth that all carbs are bad, and highlight their essential role in providing fiber and fuel. She wraps up with her top three tips to start meal planning, including how to use the app’s new feature.

If you’re not tracking yet, I highly recommend downloading the app and giving it a try. A little effort goes a long way!

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 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/review

This 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 covered:

● (01:32) Tracking what I eat with MyFitnessPal changed my nutrition forever

● (08:59) Top veggies and herbs to grow in the garden with summer almost here

● (13:41) Eating a balanced, full breakfast truly helps energize you for the day

● (15:58) Planning meals ahead saves you money and keeps you healthy

● (25:57) A balanced plate is half produce, a quarter lean protein, and a quarter carbs

● (35:58) The MyFitnessPal meal planner is a great first step in meal planning

● (44:28) Creating shopping lists and ordering groceries online

Resources Mentioned

● Research about how meal planning is linked to food variety, diet quality, and body weight

● Research about how frequent meal planning predicts greater weight loss

● Research on predicting and modifying the adoption and maintenance of health behaviors

● Research about how dietary planning mediates the intention–behavior relationship

● Learn more about Meal Planning and MyFitness Pal here

● Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

Follow Me:

Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook: facebook.com/HollyPerkinsFitness

Disclaimer: Content and information as part of The Holly Perkins...

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.

First things first—if you’ve been saying “I feel old” or “aging is the worst,” stop! Instead, get curious: What exactly makes you feel that way? Better yet, ask yourself what habits might be making you feel that way. Blaming age lets us off the hook—and keeps us stuck.

Here are five truths about feeling old and ways to combat those feelings:

1. Symptoms vs. Signs of Aging

Many so-called “aging” symptoms (fatigue, brain fog, low energy) are actually reversible. Mitochondrial function plays a big role here.

2. Exercise & Circulation

Not all movement is equal. Real exercise, like steady cardio, intervals, and strength training, boosts circulation and energy. Use heart rate tracking to make sure your workouts count.

3. Sleep Quality > Quantity

Sleep is a skill. Things like caffeine, alcohol, and lack of strength training can wreck your sleep. Focus on improving quality, not just getting more hours.

4. Balanced Nutrition

If you’re dragging, start with food. Stabilizing blood sugar with balanced meals (protein, veggies, high-fiber carbs) can quickly boost energy and fat metabolism.

5. Strength Training

Feeling stiff, achy, or “old”? You likely need more muscle, not less movement. Strong muscles protect joints, reduce fatigue, and carry you through your day. Build strength progressively, and aim to leave workouts feeling better, not more drained.

There’s no one-size-fits-all exercise plan. What matters is recognizing the season you’re in and choosing to work with your body, not against it. Let's redefine what getting older really feels like!

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 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/review

This 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 covered

● [01:35] Age is a mindset, not a number

● [07:49] Blaming your age for your struggles is disempowering you

● [09:25] Fatigue is a reversible symptom related to mitochondrial function

● [12:53] Exercise stimulates circulation, which gives you more energy

● [16:12] Not all cardio is the same! Walking usually isn’t a workout

● [19:11] Great quality sleep comes from smart exercise

● [26:43] Changing your nutrition can give you more energy today

● [34:15] Strength training is the best way to reduce aches and pains

● [39:49] The exact steps for lifting heavier weight loads

Resources Mentioned

● Research about the effect of chronic exercise on energy and fatigue states

● Research about how resistance exercise training alters mitochondrial function

● Research about how resistance training improves sleep quality

● Research on metabolic dysfunction in ageing and age-related diseases

● Research on the mitochondrial basis of aging

● Transcripts can be found on the official...

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.

So many women obsess over what foods to eat for burning fat, completely overlooking food pairing and meal timing. I debunk the myth that some foods are better than others for losing weight and explain why calories are what matter. But remember, food quality and your hormonal response to it also matter!

How you fuel your body in the morning truly impacts how it performs the rest of the day. I share heaps of research to back this up. I explain how by providing your brain, muscles, and body with their desired fuel, they burn fat throughout the day, eliminating cravings and excess fat. There’s a time and place for intermittent fasting, but it's not every day nor for everyone. Instead, I provide an alternative.

I then share my top three strategies for eating within an hour of waking. Not to be missed! Lastly, I recommend the optimal time to leave between meals, depending on how active you are. These are all subtle shifts that may mean you need to wake up earlier or meal prep the day before, with a healthy dose of experimenting too, but try it for 10-15 days, and I promise you will feel the shift!

Ready for a great night’s sleep? Try Beam’s best-selling Dream Powder and get up to 40% off for a limited time. Visit shopbeam.com/HOLLYP and use code HOLLYP at checkout.

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 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/review

This 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 covered

• Stop overlooking the impact of food pairing and meal timing
• Why what you eat in the morning is so important
• My history of extreme cravings and how I overcame them
• The importance of three anchor meals a day
• How fasting in the morning forces your body to catch up all day
• Avoid exercising at all costs in the morning!

Resources Mentioned

• Research on how the timing of food intake impacts weight loss
• Research on how the timing of daily calorie intake affects appetite
• Research on early time-restricted feeding and glycemic control
• Research on social prescribing to support people living with and beyond cancer

Struggling to find the motivation to work out and eat right? Today, I’m sharing my biggest tips for sustainable motivation and willpower! Knowing all the best strategies won’t make any difference without taking action to improve your health and fitness. Let’s look for that sweet spot of motivation and discipline so you enjoy taking action!

I share some of the biggest bugbears to motivation, including connecting to one’s life purpose and getting into cycles of self-judgment. Learning the skills of discipline and willpower is the antidote! I explain the key mindset shifts needed to break difficult habits, how that prepares you to master anything, and how to create nourishing habits instead.

One way to stay healthy, look great, and feel energized is strength training! When you feel good in your body and mind, it's easier to make healthy, disciplined decisions. For the times when mustering up the energy for that workout is just too hard to find, I share journal prompts that can help reconnect you to your why. Practicing self-love deepens your wellspring so that you can harness the power of sustainable motivation!

Ready for a great night’s sleep? Try Beam’s best-selling Dream Powder and get up to 40% off for a limited time. Visit shopbeam.com/HOLLYP and use code HOLLYP at checkout.

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 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/review

This 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 covered

• The viscous cycle of self-judgment when motivation is hard to find
• Why a strong life purpose improves your health
• Difference between motivation, desire, and willpower
• Learning the practice of delaying gratification
• How to get honest about hard-to-break habits
• The link between strength training and motivation
• Journal prompts for connecting to your way and cultivating self-love

Resources Mentioned

• Research on the link between life purpose and mortality
• Research about willpower and self-control
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

Follow Me:

Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook: facebook.com/HollyPerkinsFitness

Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a...

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 hard truth is that weight loss is difficult! With Eli Lilly’s announcement of a phase 3 trial for a cheaper, oral weight loss pill, this topic is hotter than ever. One thing to consider is that a quick fix pill doesn’t make you healthier or ensure the weight stays off, whereas doing strength and nutrition work guarantees a healthier tomorrow. When we get down to it, it’s not the weight loss itself that’s hard, it's the behavior modification that supports a healthy lifestyle that some people struggle with.

I share my analysis of the Ozempic results, and the conclusion will surprise you! In particular, the reasons why you are better off without taking a weight loss drug and instead joining my program, the Body Composition Project, where participants lose double their body weight in half the time of what Ozempic clinical trials report. Crazy, right?! I then explain why a mindset shift is essential to long-lasting weight loss, how to improve your insulin sensitivity, and the importance of building muscle to lose fat. Remember, you have the power to change your body composition today. Why wait!

Ready for a great night’s sleep? Try Beam’s best-selling Dream Powder and get up to 40% off for a limited time. Visit shopbeam.com/HOLLYP and use code HOLLYP at checkout.

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 programs

To get free access to Strength Without Stress, post a Review wherever you listen. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/review

This 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 covered

• The temptation of effortless weight loss
• Weight loss IS hard!
• Weight loss medications work, but at what cost?
• Why behavior modification is so challenging
• Three key misunderstandings about weight loss drugs
• Reasons why you’re better off without weight loss medication
• Why a mindset shift is key to sustainable weight loss
• Remember, not eating causes weight loss AND muscle loss

Resources Mentioned

• Research on Eli Lilly's oral weight-loss pill shows promising results
• Research on healthy weight loss maintenance
• Research about understanding a diabetes diagnosis
• Research about the effect of semaglutide on overweight adults
• Research summary on the impact of semaglutide on obese adults
• Research on resistance

Great news! 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.

Finding the right diet system is an individualized process that requires trial and error. Experiment! There are, however, underlying truths across diet systems which I share in this episode. For instance, no system should make you feel really uncomfortable or like you like herculean discipline to stick with it. The results of one of my amazing 70 year old clients who realized incredible results on her DEXA scan by shifting her macronutrient intake and building muscle will definitely inspire you to focus on your macros!

Did you know that getting enough carbs is just as important as getting enough protein? And enough fat? This is where macros strategy comes into play. I share the two things you must do to improve your body composition AND my macronutrient distribution strategy that I usually only share with private coaching clients! Wherever you are in your fitness journey, prepare for some fine-tuning!

Ready for a great night’s sleep? Try Beam’s best-selling Dream Powder and get up to 40% off for a limited time. Visit shopbeam.com/HOLLYP and use code HOLLYP at checkout.

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 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/review

This 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 covered

• The importance of finding the right diet system for you
• Understanding the science behind macronutrients and nutrition
• How to balance macronutrients for ultimate health
• The 50/25/25 eating strategy
• Two things you must do to improve your body composition
• Why overdoing it on protein isn’t an optimal strategy for building muscle
• My top secret tip on how to eat if your body fat is above 40%

Resources Mentioned

• Research on diet strategies to protect muscle during energy deficit
• Research on macronutrient imbalances
• Research on dietary guidelines
• Research on how macronutrients impact body composition
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

Follow Me:

Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook:

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! 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 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/review

This 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 covered

• Focus on body composition and never worry about body fat again!
• The relationship between caloric deficit and potential muscle loss
• Every woman needs to be at least 70% lean muscle
• Why body weight is not an accurate metric to track!
• Why building lean muscle is the true fountain of youth
• How estrogen, inflammation, and muscle loss are all connected
• The reason cardio shouldn’t be used to lose weight
• Defining progressive overload strength training
• The difference between a DEXA scan and bone density scan

Resources Mentioned

• For limited access to my FREE 3-day workshop, Mastering Your Body Composition, visit: hollyperkins.com/freeworkshop
• Research on how muscle tension builds muscle
• Research on how muscle loss with weight loss during deficit
• Research on weekly resistance training volume and increases in muscle mass
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

Follow Me:

Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook: