Society teaches women to get smaller, but your body actually thrives when you focus on muscle.

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The first step to building muscle is to stop wasting it.

Episode Summary:

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.

Show Notes:

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/review

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Topics Covered:

• Why women over 35 are already losing muscle (and how to spot it early)

• The muscle-first mindset shift that changes everything

• The three science-backed drivers of muscle growth

• How cardio can either support or sabotage muscle

• Protein (and carbs) for muscle preservation and growth

    

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/blog
• Find me on Instagram: @hollyperkins
• Discover more on my website: hollyperkins.com

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.