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The Holly Perkins Health PodcastAuthor: Holly Perkins, BS CSCS
Did you know that if youre a woman over the age of 35, your health, fitness, and nutrition needs radically differ from most of the information out there? If the generic advice isnt working for you its most likely because its designed for younger people, or created by men who dont fully understand the unique needs of a womans body. If you want to feel strong, energetic, and empowered in your body so you can keep up with the life you love, youre in the right place. Your host, world-renowned women's health and nutrition expert Holly Perkins, is your go-to source for science-backed strategies to transform your bodyand therefore your life. With over 30 years in practice, she's guided thousands of women to achieve a stronger, healthier, and more energetic version of themselves. Hollys proven methods are unique and designed to fit your specific needs as a woman, so you can finally understand your physiology, and get the body - and vibrant health - youve always wanted. Each episode will give you resources to help improve body composition, regulate blood sugar, and reduce dangerous inflammation, resulting in a lower risk of life-threatening diseases so you can feel confident about your years ahead. Tune in every week for great insights into your health, fitness, and nutrition questions with practical steps to help you - all in under 30 minutes! If youre ready to create the body you need to keep up with the life you love, hit the follow button and get ready to experience your best body ever. Language: en Genres: Fitness, Health & Fitness, Nutrition Contact email: Get it Feed URL: Get it iTunes ID: Get it Trailer: |
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Why 70% Lean Mass Is the Target for Women (and What Your Body Comp Report is Really Telling You)
Episode 83
Monday, 22 December, 2025
Are you confused by your body composition report—or frustrated by a body fat percentage that never feels “good enough”? In this episode of The Holly Perkins Health Podcast, I break down the one number every woman needs to know to truly understand her health, longevity, and fitness progress: lean mass percentage.If you’ve ever stared at a DEXA or InBody report wondering what all those numbers actually mean, this conversation will finally bring clarity. I explain why body fat percentage is the only number that appears on every report, why obsessing over it keeps women stuck, and how flipping the script to lean mass changes everything—mentally, physically, and emotionally. When you understand this one number, you’ll know exactly where you stand and what to do next to create the body you NEED to keep up with the life you LOVE.“Body composition doesn’t have to be confusing—it just needs to be reframed.” And actually, that’s exactly what we do in this episode.I walk you step-by-step through how to calculate your lean mass percentage using either a DEXA scan or an InBody report, and why this number matters more than your weight, BMI, or even your body fat percentage. You’ll learn why anything below 70% lean mass is considered the danger zone for women, how disease risk rises when lean mass drops, and what research shows about the optimal range for health, energy, and longevity.We also clear up the confusion around terms like lean mass, fat-free mass, skeletal muscle mass, and bone mineral content—because no wonder women feel overwhelmed when every report looks different. I explain why I simplify the entire conversation down to one number, how this approach works for my clients, and why building muscle is the single most powerful lever you can pull for your health.If you’re interested in women’s health, body composition, strength training over 35, aging well, muscle building, or finally understanding what your body comp report is telling you—this episode is 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/reviewThis offer won’t last—soon it will sell for $197. Don’t miss your chance to grab it free!Resources:• https://academic.oup.com/jes/article/8/11/bvae164/7775409• https://pubmed.ncbi.nlm.nih.gov/28696961/• https://doi.org/10.1038/s41366-022-01165-5 • 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 +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.
