พอดคาสท์ Holly Perkins ชั้นนำ (2024)

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Ep 47: The Best Exercises for Better Bone Density 40:13

3d ago40:13

40:13

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 t…

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Ep 46: Injections and Physical Therapy Didn't Work But This Did 53:55

18d ago53:55

53:55

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 Comp…

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Ep 45: Squats Made Her Strong and Confident 52:09

25d ago52:09

52:09

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 res…

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Ep 44: Getting Good Bones 42:04

1M ago42:04

42:04

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 st…

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Ep 43: Exercises + Weight Loads Every Woman Needs 43:31

2M ago43:31

43:31

With 30 years of experience in fitness, I can confidently say that strength training is the foundation of a long, healthy, and fulfilling life. Your musculoskeletal system governs everything – from how you move, to how you age, to your energy levels and mood. It even plays a huge role in preventing injuries! That’s why preserving muscle mass and bo…

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Ep 42: Ask Holly 37:08

2M ago37:08

37:08

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 …

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Ep 41: The Best Way to Get Strong Muscles After 50 38:13

3M ago38:13

38:13

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 res…

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Ep 40: Introducing The Body Composition Project 20:09

4M ago20:09

20:09

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 experien…

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Ep 39: Ask Holly 33:08

4M ago33:08

33:08

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…

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Ep 38: The Muscle Tipping Point 33:06

4M ago33:06

33:06

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 …

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Ep 37: Perimenopause is The New Menopause 27:21

5M ago27:21

27:21

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 are…

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Ep 36: This Muscle Matters Most 34:04

5M ago34:04

34:04

Did you know that some muscles are more important than others? It's true! Trust me – there's a lot of research supporting this idea, and it's essential to target certain muscle groups to stay healthy, injury-free, and full of energy. Your strength programming needs to reflect the muscles in your body that need development. And over my decades of st…

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Ep 35: Two Ways to Get Calories Right for Better Body Composition 35:47

5M ago35:47

35:47

Despite the negative reputation calories tend to get, understanding how they work and how to use them to your advantage is essential for achieving the body composition of your dreams! You don't need to totally obsess over them, but keeping a close eye on your calorie intake can be super helpful when you're working to reach your goals. Don't worry, …

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Ep 34: Viral Topic - How to Calculate Your Protein Intake Easily 37:53

5M ago37:53

37:53

You've probably seen that protein is a very viral topic lately. It seems like everyone has something to say about it, and sadly, most of the information out there just isn’t accurate. The right amount of protein is crucial for building muscle, preventing muscle loss, speeding up recovery, and enhancing body composition. But with so much conflicting…

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Ep 33: THIS is What's Possible in 2 Months 46:22

6M ago46:22

46:22

Let's be honest – life is so much harder when you're not feeling your best. But guess what? It doesn't have to be that way! Today, I'm thrilled to welcome my amazing student Melissa Tegano. She completely turned her life around from suffering from the symptoms of colitis, fatigue, and anxiety to feeling vibrant and healthy in just 2.5 months. Yes, …

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Ep 32: 3 Tragic Mistakes I Made for Years 37:00

6M ago37:00

37:00

Here's the truth – you actually CAN have a big bowl of pasta tonight and wake up tomorrow feeling fantastic and looking even better! Going low-carb was one of the biggest mistakes I made for years into my fitness journey that had me suffering instead of succeeding. In this episode, I reveal 3 tragic (yes, tragic!) mistakes that were holding me back…

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Ep 31: How to Get Visible Results Now 54:35

6M ago54:35

54:35

Have you been working hard in the gym but not seeing the results you want? Do you feel like your energy, mood, and hunger levels are all over the place? Well, this episode is just for you! Today, I'm excited to introduce you to the amazing Jennifer Been. Jennifer and I have been working together for over five years, and she recently had a breakthro…

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Ep 30: How to Hit Your Stride in Your 60s 56:59

7M ago56:59

56:59

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

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Ep 29: 9 Strength Moves + Weight Loads If You're Over 45 33:36

7M ago33:36

33:36

If you're a woman over 45, strength training isn't just a great idea – it's absolutely crucial for your health and well-being! In this episode, I share 9 fantastic strength exercises to help you build and maintain muscle mass, keeping you strong, energized, and free from those dreaded aches and pains. I guide you through each exercise, explain why …

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Ep 28: How to Reduce Hunger and Crush Cravings 43:31

7M ago43:31

43:31

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

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Ep 27: Your Best Diet Questions, Answered 40:26

7M ago40:26

40:26

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

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Ep 26: What to Know About Exercise And Inflammation 29:47

8M ago29:47

29:47

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

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Ep 25: What Happened When I Got a DEXA Scan 45:49

8M ago45:49

45:49

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

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Ep 24: How to Transform Your Body at 50 48:56

8M ago48:56

48:56

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

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Ep 23: Discover 4 Ways You Can Easily Improve Your Health With Proven Strategies 34:43

8M ago34:43

34:43

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

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Ep 22: Powerful Things I'm Doing to Survive Menopause 37:57

9M ago37:57

37:57

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

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Ep 21: 5 Protein Mistakes You Might Be Making 31:36

9M ago31:36

31:36

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

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Ep 20: Secret Weapon Strength Exercises 42:28

9M ago42:28

42:28

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

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Ep 19: The Over 45 Guide To Sets and Reps for Strength 42:04

9M ago42:04

42:04

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

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Ep 18: 7 Highly Effective Habits of Fit People 17:50

9M ago17:50

17:50

If you're constantly feeling sluggish, hungry, and weaker than you would like to be, this episode is for you! Today, I share 7 highly effective habits that have transformed my clients into super fit, resilient, and vibrant individuals in their midlife and way beyond. With over 30 years of coaching experience and having faced my own health challenge…

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Ep 17: What You Don't Know About Inflammation 35:52

10M ago35:52

35:52

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

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Ep 16: How to Start Strength Training 30:38

10M ago30:38

30:38

Imagine lifting that heavy box up the stairs with ease, walking up that massive staircase without feeling out of breath, and strutting through life with more confidence than you've ever felt before. All this (and so much more!) is possible if you start prioritizing strength training in your life TODAY! In this episode, I share everything you need t…

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Ep 15: How to Get Weight Loss Right 33:48

10M ago33:48

33:48

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

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Ep 14: 5 Ways to Reverse Menopause Weight Gain 44:39

10M ago44:39

44:39

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

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Ep 13: The One Supplement to Rule Them All 38:25

11M ago38:25

38:25

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

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Ep 12: 5 Strength Exercises That Actually Improve Your Life 37:59

11M ago37:59

37:59

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

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Ep 11: How to Finally Manifest The Body - and Health - You Want 33:42

11M ago33:42

33:42

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

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Ep 10: Outside, In: How to Uplevel Your Life by Improving Your Body 26:21

11M ago26:21

26:21

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

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Ep 9: 3 Ways to Feel Better About Aging 42:39

12M ago42:39

42:39

Today, I’m sharing some hard truths: Aging is a slow decline. But the rate and speed of aging is a choice. In this episode, I detail practices to feel younger than your age and three ways to reframe the aging process. I also illustrate how to create different habits and provide a visualization practice to bring your goals into reality. I know what …

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Ep 8: HIIT isn't IT 28:36

12M ago28:36

28:36

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

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Ep 7: 5 Calorie Secrets You Wanna Know 28:58

1y ago28:58

28:58

Today I’m revealing five calorie secrets that you — definitely — want to know. In this episode, I explore whether calories matter (or not) and share a system to help you hack calories and eat more. You’ll learn ways to prompt fat loss, plus signs that weight loss is on its way! And if you struggle with fatigue or poor performance, this episode has …

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Ep 6: How to Strength Train Right (Women 40+) 34:48

1y ago34:48

34:48

Today we are discussing the most effective way to build muscle: Meet strength training — medicine for the body and the soul. In this episode, you’ll learn the three areas for strength training success: programming, intensity, and volume. I am 100% certain that you can build a strong, lean, healthy, and energized body… with the help of strength trai…

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Ep 5: The Diet Swap That Changed My Life Forever 37:30

1y ago37:30

37:30

Today we are rewriting the story about protein, carbs, and healthy fats — and focusing on macronutrients instead. In this episode, I share the diet swap that helps shift energy, mood, and performance. I detail the daily trifecta of carbohydrates, protein, and fat and you’ll learn how to achieve food freedom in support of your Ferrari… aka your body…

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Ep 4: Why Eating When You’re Hungry is Backwards 27:30

1y ago27:30

27:30

Today we are talking about the link between blood sugar and brain power — and why the time you eat is the key to success! In this episode, I’ll share the connection between your mood and low blood sugar. You’ll learn your body's low fuel signals, and which foods to eat together to reduce hunger and overeating. I truly believe you deserve to feel th…

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Ep 3: When Your Workout Isn't Working 27:25

1y ago27:25

27:25

Today we are discussing the challenge of silent systemic inflammation — and I have a PSA for you: Exercise could actually be increasing your risk of chronic health issues. In this episode, you will learn how and when to pay attention to estrogen and inflammation. I illustrate sneaky inflammation symptoms and also provide workout tips to strengthen …

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Ep 2: The Problem With Losing Weight 34:33

1y ago34:33

34:33

Today we are investigating the problem with losing weight. In this episode, I offer a new perspective: Stop focusing on the bathroom scale. I cover challenges with losing weight and provide a reframe for weight loss, diet, and exercise. Then, I teach you why body composition is the gold standard measure of your health, fitness, and physical improve…

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Ep 1: This Is Actually The Fountain of Youth 38:05

1y ago38:05

38:05

Welcome to The Holly Perkins Health Podcast! In this episode, we take a deep dive into what I believe is the secret to opportunity and vitality: *drumroll please* Strength Training, also known as Progressive Resistance Training. I cover why I’m an advocate for strength training, and the ways strength training helps you feel (and quite literally be)…

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Introducing The Holly Perkins Health Podcast 3:00

1y ago3:00

3:00

Did you know that if you’re a woman over the age of 35, your health, fitness, and nutrition needs radically differ from most of the information out there? If the generic advice isn’t working for you it’s most likely because it’s designed for younger people, or created by men who don’t fully understand the unique needs of a woman’s body. If you want…

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Holly Perkins พอดคาสต์

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