As muscle declines, body fat naturally and automatically increases, especially the dangerous visceral fat.

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Protein is vital for muscle repair, but only after you’ve given your muscles a reason to repair.

Episode Summary:

Are you aware that nearly 30% of muscle mass can be lost by the age of 70, leading to significant changes in body composition? In this enlightening episode of The Holly Perkins Health Podcast, I dive deep into the critical importance of muscle maintenance and growth for women over 40. As we age, the risk of sarcopenia—the age-related loss of muscle mass—becomes a pressing concern, and it's essential to understand how to combat this natural process effectively.


Show Notes:

While strength training, protein intake, and creatine supplementation are often touted as the go-to solutions, I reveal that they may not be enough on their own to prevent muscle loss. I emphasize the necessity of progressive overload in strength training, which is vital for building muscle. Many women may not be lifting enough weight or tracking their progress effectively, which can hinder their body composition goals.

Moreover, I discuss the critical balance between protein and carbohydrates to optimize muscle recovery and prevent fatigue. It’s time to debunk the common misconceptions surrounding protein consumption! I urge you to discover your individual protein needs instead of relying on one-size-fits-all recommendations. After all, nutrition plays a pivotal role in women's health and wellness, especially during perimenopause and menopause.

But that's not all—did you know that creatine is not only beneficial for muscle growth but also supports overall health and cognitive function? Join me as I explore the multifaceted benefits of creatine and its role in enhancing your body composition and mental health.

This episode serves as a comprehensive guide for women navigating the complexities of muscle health. I provide actionable steps to help you maintain and build muscle effectively, ensuring a healthier, more active life as you age. Don’t let muscle loss dictate your journey; empower yourself with knowledge and strategies that truly work. Tune in to transform your approach to strength training, nutrition, and overall wellness!

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

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Topics Covered:

• Why muscle matters as you age

• The truth about strength training 

• Protein and carbohydrates for muscle maintenance 

• The real role of creatine 

• How to prevent muscle loss long-term

Resources: 

• https://journals.lww.com/nsca-jscr/fulltext/2010/10000/the_mechanisms_of_muscle_hypertrophy_and_their.40.aspx 
• https://journals.lww.com/nsca-jscr/fulltext/2022/04000/training,_supplementation,_and_pharmacological.12.aspx 
• https://pmc.ncbi.nlm.nih.gov/articles/PMC5946208/ 
• https://pmc.ncbi.nlm.nih.gov/articles/PMC5470183/ 
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog 
• 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 healthcare professionals for any such conditions.