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The Holly Perkins Health PodcastAuthor: Holly Perkins, BS CSCS
If youre a woman over 35 and feel like your body isnt responding the way it used to youre not imagining it. Your workouts may not be working anymore. Your energy levels might feel unpredictable. And the advice youve followed for years often seems designed for someone else entirely. So what would it be like if you finally understood what your body actually needs now? Im Holly Perkins, womens health expert, strength coach, and a specialist in nutrition for women with over 30 years in practice helping women build lean muscle, improve energy levels, and feel strong in their bodies again. Each week The Holly Perkins Health Podcast breaks down the real science behind women over 35 fitness, menopause workouts, how to track macros, and health after 50, and turn it into simple, realistic steps you can actually use in your life. Because its not necessary to spend hours in the gym or follow extreme diets to feel better. Inside this podcast, youll find honest conversations and practical strategies around: - Workout tips and toning workouts that actually work for your body - How to build lean muscle for women without burnout - Smart, sustainable clean eating tips including protein for women, and creatine for women - The truth about mental health, stress, and how they impact your body - How to restore and protect the energy levels women want in midlife You might find that when you shift your focus from weight loss to strength, everything starts to change to the point where your body begins to feel like its working with you again. This podcast is here to help you feel strong, capable, and confident so you can fully show up for your life. Because when you build strength the right way youre not just changing your body. Youre creating the body you NEED to keep up with the life you LOVE. Holly Perkins is a world-recognized womens health and strength coach, certified strength and conditioning specialist, and author of Lift to Get Lean and Muscle & Bone (2027). With over three decades o Language: en Genres: Fitness, Health & Fitness, Nutrition Contact email: Get it Feed URL: Get it iTunes ID: Get it Trailer: |
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How to Change Habits (and Make Them Stick)
Episode 116
Monday, 7 September, 2026
Why is it so hard to stick with the habits we know are good for us?If you’ve ever wondered why you keep falling back into old patterns—even when you’re motivated to change—this episode is for you.In this conversation, I’m joined by behavior change expert Marcy Verduin, Senior Associate Dean for Medical Education, Professor of Psychiatry, University of Central Florida College of Medicine to unpack the psychology behind lasting change. We explore why motivation isn’t enough, why “starting over” is actually part of the process, and how to build habits that become a natural part of your life.The truth is, behavior change isn’t about having more willpower. It’s about understanding how change really works, embracing the discomfort that comes with growth, and taking small, strategic steps that create momentum over time.Whether you’re trying to exercise consistently, improve your nutrition, or finally follow through on the promises you’ve made to yourself, this episode will help you stop judging yourself and start creating habits that actually last.In this episode, you’ll learn:Why changing your habits feels so difficult—even when you genuinely want to change.The five stages of behavior change and how to identify where you are right now.Why feeling torn or unmotivated is a normal part of the process, not a sign you’re failing.A simple exercise to uncover what’s keeping you stuck and strengthen your motivation to move forward.How to build confidence through small wins instead of waiting until you “feel ready.”Why all-or-nothing thinking sabotages progress—and what to do instead.Practical strategies for creating habits that stick for the long term.If you’ve ever said, “Why can’t I just be more consistent?” this conversation may completely change the way you think about personal growth.Remember, lasting transformation rarely happens through one big breakthrough. It happens through small decisions, repeated consistently, until they become part of who you are.When you understand the science of behavior change, you stop relying on motivation and start creating a life that naturally supports the habits you want.The Strong by Design 3-Day Workshop begins September 17th, 2026. When you sign up for this free training series, you’ll discover the science of building muscle, improving body composition, and creating a stronger, more resilient body—without spending hours in the gym or chasing another restrictive diet. Click here to grab your free seat. Are you training to build muscle? For a limited time, you can learn exactly what I teach my most successful clients to strategically add 5 pounds of lean muscle in the next 5 months.I'll walk you through the precise adjustments to your training, nutrition, and cardio so your body is primed and positioned to build lean, strong muscle - the kind that lasts. And you can get this live-recorded workshop for FREE (a $20 value). It’s called Optimized for Muscle Lab.To claim your free recording, simply post a review of my podcast, grab a screenshot, and upload it at: https://www.hollyperkins.com/reviewThis is a limited-time offer, so don't wait — it normally sells for $20, and this is your chance to get it at no cost.Resources:Upgrade your protein intake with Equip Prime Protein Beef Isolate Powder and save 15% here.Check out The Fitness Motivation Myth: You Don’t Need More Motivation – You Need More Proof next!Transcripts can be found on the official blog page for this episode here hollyperkins.com/blogFind me on Instagram: @hollyperkinsDiscover more on my website: hollyperkins.com+Follow so you'll know exactly when new episodes are available on Tuesdays. 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. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
