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

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Learn more on my website: hollyperkins.com

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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

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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! 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

• Your muscle is your metabolism
• Two categories of weight loss
• Common weight loss mistakes to avoid
• Importance of protein during weight loss
• Don’t forget to push your workouts!
• Two ways to calculate your calorie deficit

Resources Mentioned

• Sign up for my FREE 3-day live workshop training, Mastering Your Body Composition, HERE
• Research on caloric restriction during resistance training HERE
• Research on energy restriction in older adults HERE
• Research on the role of diet and exercise in weight loss HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

FollowMe:

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...

Think weight loss is as straightforward as losing weight? Think again! Weight loss is often partially muscle loss. Wild right?! Muscle is the foundation of youth, and we certainly don’t want it going anywhere! So in this episode, I share why strength training is the only way to build muscle and the best way to become more muscle and less fat.

Before my 3-day live (and free!) workshop, Master Your Body Composition, I want to lay the groundwork here about the relationship between muscle, fat, and weight loss. First I share the number one thing that makes weight loss a cinch and why it’s the key to accessing the strong and sleek physique that you crave. I then share tips for how to protect the muscle you have built when you want to lose weight. The problems happen when you’re not tuned in to your nutrition and workouts.

My first tip is around getting the correct nutrition. I point out the most common mistake women over 40 make when trying to lose weight in terms of their nutrition. Second, I address common misconceptions about fasting and why, for our purposes, it is unnecessary. Next, I discuss the importance of the correct type of cardio in strength training and wrap up by suggesting the correct metrics to monitor your progress (no scale needed!). I hope you tune into my free upcoming workshop to learn more about each of these tips in detail!

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

• Fighting the New Year Resolution blues
• The #1 thing that makes fat loss easy
• Debunking fears of getting “too bulky” from muscle gain
• Why weight loss is not a metric of health
• Focus on daily caloric intake
• Why only having coffee until lunch is bad for your health
• The inflammation-estrogen connection

Resources Mentioned

• Sign up for my FREE 3-day live workshop training, Mastering Your Body Composition, HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

FollowMe:

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 substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay

Nothing stops you from living your best life more than chronic aches and pains. Today, I’m talking about the hidden causes of most aches and pains, how to fix them, and the best strength training tips to reduce pain without making it worse.

I explain why rehabilitating your joints through strength training is the best long-term solution to be pain-free. The trick is to stick with your strength training program but to slow it down. I review a study that shows how strength exercises reduce pain and improve function more effectively than other methods. When building a training program, it’s so important to focus on quadriceps, hamstrings, and glutes. Don’t forget that progression must be super gradual when chronic pain is involved, however not avoided!

You can get FREE access to my 4-week Strength Without Stress program right now! This

program will help you reduce the systemic inflammation 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 surprising connection between muscle weakness and pain
• How strength training helps improve runner’s knee
• Why most people focus on relief instead of prevention (and how that keeps you stuck)
• The #1 strength training consideration to reduce pain without making it worse
• My simple plan to start feeling stronger, healthier, and pain-free

Resources Mentioned

• Research on resistance exercise for knee osteoarthritis HERE
• Research on resistance training in musculoskeletal rehabilitation HERE
• Research on trunk, hip, and knee exercise programs HERE
• Research comparing two periodized exercise programs HERE
• Research on the epidemiology of weight-training sports injuries HERE
• Research on exercise for chronic pain HERE
• Research on knee crepitus HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

FollowMe:

Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook:

Calling all women over 40! Today I’m talking about the must-have tool to build muscle and improve bone density: the barbell. In this episode, you’ll learn a huge mistake most women over 40 are making in the gym (and how to avoid it), the ins and outs of using a barbell, and three barbell exercises to incorporate into your workout routine today to improve your body composition.

Most women are not confident with a barbell or think that they are just for men: false! The great news is that learning good technique with a barbell is easier than with dumbbells or bands. I break down why training with this long metal bar is so good for body composition, improving bone density, and decreasing muscle fatigue. Like with anything new, start slow! I outline three barbell exercises to try now including how many reps and how often.

I hope you enjoyed this episode! And stay tuned for another brand new episode on Tuesday next week! Stay strong, friend.

You can get FREE access to my 4-week Strength Without Stress program right now! This

program will help you reduce the systemic inflammation 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

• How to correctly and confidently use a barbell
• Why a barbell is easier to manage than dumbbells
• High resistance, low repetition moves are the sweet spot for women over 40
• Debunking common barbell myths
• Tips for incorporating a barbell in your workout

Resources Mentioned

• Find the 5, 6 and 7-foot CAP barbells HERE
• Research on resistance exercise for knee osteoarthritis HERE
• Research on resistance training for musculoskeletal rehabilitation HERE
• Research on weight-training injuries HERE
• Research on the effects of strength training on women HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

FollowMe:

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...

Want to feel great as you age and stronger than ever? It’s time to consider your body composition! In this episode, you'll learn how to overcome three common mistakes in improving body composition, what happens when you overlook the importance of nutrition, the kinds of exercises to focus on most, and the type of program to look for to improve your body composition.

As we age, body fat and body muscle are the most important indicators of health. Only looking at weight loss isn’t an accurate metric! I walk through a case study of a recent client who lost weight but saw a decrease in muscle mass due to under-eating and insufficient protein intake. When my clients correctly stick to a progressive strength training program, focus on the correct exercises, and learn to balance nutrition for their bodies properly, their body compositions significantly improve! Learning to achieve your body’s best composition is the way to stay pain-free and active in the years ahead.

Sign up now for The Body Composition Project waitlist HERE!

Topics covered

• Using body weight as a barometer is not effective
• Proof that menopause side effects aren’t forever
• Benefits of a progressive resistance strength training program
• Learn the best exercises for building muscle
• The relationship between muscle building and nutrition
• Benefits of the Strength Without Stress program

Resources Mentioned

• Listen to Episode 34: Viral Topic - How To Calculate Your Protein Intake Easily HERE
• FREE access to my Strength Without Stress program HERE, where you can upload a screenshot of your podcast review and gain immediate access!
• The waitlist for The Body Composition Project is now open HERE
• Research on body composition assessment HERE
• Research on the faults of body mass index HERE
• Research on the links between body composition and cardiorespiratory fitness HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

FollowMe:

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 substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any...