Muscle is built in the gym, but it’s revealed and protected in the kitchen.

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Chronic low-carb dieting can actually induce physiological insulin resistance.

Episode Summary:

Are you struggling to build lean muscle as you navigate the challenges of midlife? You're not alone! Many women over 40 find themselves asking, "How do I eat for muscle while managing my weight and energy levels? " In this enlightening episode of The Holly Perkins Health Podcast, I, Holly Perkins, BS CSCS, delve into the essential connection between nutrition and muscle growth, focusing on the unique needs of women in this age group. It's crucial to understand that building muscle isn't just about strength training; it requires a thoughtful approach to nutrition that prioritizes muscle development over mere weight loss.  

Show Notes:

Throughout our discussion, I share common pitfalls many women encounter, such as under-fueling their bodies, overemphasizing protein while neglecting carbohydrates, and following outdated weight loss strategies that can actually hinder muscle growth. I emphasize the importance of a well-rounded diet, as I believe that how to eat for muscle is a powerful tool for enhancing overall wellness. By adjusting caloric intake, macronutrient distribution, and meal timing, you can create a solid foundation for muscle building.  

Did you know that carbohydrates play a vital role in fueling your workouts and preserving muscle? I explain why they are essential for energy levels and how they can enhance your performance during toning workouts. With practical tips and real-life client experiences, I encourage you to track your food intake to pinpoint areas for improvement. This process can lead to transformative changes in your approach to nutrition for women, especially during menopause.  

As we wrap up the episode, I introduce the benefits of creatine as a supplement to boost your workout performance and aid in muscle recovery. Embracing a balanced approach to nutrition is key to achieving your fitness goals and enhancing your mental health. Remember, it’s not just about losing weight; it’s about building strength and vitality. Join me in exploring how to eat for muscle and discover how you can elevate your fitness motivation and wellness journey!  

If you're interested in womens health, this is the podcast for you. 

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Topics Covered:

• Why eating for weight loss is sabotaging your muscle gains

• How under-fueling (even when you think you’re eating enough) prevents strength progress

• The 3 biggest nutrition mistakes women make when trying to build muscle

• The 50/25/25 macronutrient framework for muscle and metabolism

• How to fuel workouts for better performance and results

Resources:

• https://pubmed.ncbi.nlm.nih.gov/28642676/ 
• https://pubmed.ncbi.nlm.nih.gov/20798660/ 
• https://pubmed.ncbi.nlm.nih.gov/14669937/ 
• https://www.tandfonline.com/doi/full/10.1186/s12970-018-0215-1 
• https://pubmed.ncbi.nlm.nih.gov/25550460/ 
• Save 20% on Creatone creatine by Brickhouse Nutrition by using code HOLLYP at checkout here. 
• Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog 
• Be sure to check out “The 5 Best Exercises for Strength and Lean Muscle for Women” next 
• Find me on Instagram: @hollyperkins 
• Discover more on my website: hollyperkins.com 

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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 health care professionals for any such conditions.