Your bones are the foundation that keeps you active and vibrant as you age, so making sure they're strong is essential not only for living a life you love but also for staying healthy and resilient for years to come! After losing my mom at 76 from complications from vertebrae fractures, I committed myself to empowering women like you to maintain strong, healthy bones at every stage of life.

In this episode, I dive into the science and research on bone health and break down the top ways to help prevent osteoporosis. I also share tips on how to adjust your workouts to support bone density and reveal the surprising truth between your nutrition and bone health. Whether you're managing osteopenia, have a family history of osteoporosis, or simply want to age with strength and confidence, this episode is for you!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

• What is osteopenia?
• Why progressive resistance is the key to bone health
• How to determine if your workout is effective for getting good bones
• Three tips for bone-building strength training
• Adding an impact exercise practice to your week
• The truth about nutrition for your bone health
• Foods with high naturally occurring calcium

Resources Mentioned:

• Listen to the first 43 episodes of Holly Perkins Health Podcast HERE
• Episode 25: What Happened When I Got a DEXA Scan
• See the research on the management of osteoporosis HERE
• See the research on the effects of one year of resistance training on muscular strength and bone density in elderly women HERE
• See the research on the effects of progressive resistance training on bone density HERE
• See the research on the role of vigorous exercise in osteoporosis prevention HERE
• See the research on Osteopenia HERE
• See the research on osteoblast-osteoclast interactions HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

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Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook:

With 30 years of experience in fitness, I can confidently say that strength training is the foundation of a long, healthy, and fulfilling life. Your musculoskeletal system governs everything – from how you move, to how you age, to your energy levels and mood. It even plays a huge role in preventing injuries! That’s why preserving muscle mass and bone density as we age is absolutely crucial.

In today’s episode, I break down 4 essential exercises to support your strength and bone health journey. I explain how to perform each one and share the ideal long-term target weight loads. Plus, I dive into the research behind the connection between muscle mass and bone density and highlight why progressive overload and pushing yourself in the gym are key to building and maintaining that precious muscle.

Topics Covered:

• The importance of preserving your muscle mass and bone density
• Proof strength training empowers you
• The role of strength training on musculoskeletal health as you age
• Why it’s never too late to start strength training
• How to achieve progressive overload
• Barbell back squat
• Bulgarian split squat
• Barbell bench press
• Romanian deadlift

Resources Mentioned:

• Listen to the first 42 episodes of Holly Perkins Health Podcast HERE
• Episode 29: 9 Strength Moves + Weight Loads If You're Over 45 HERE
• Buy Lift to Get Lean HERE
• Check out The Body Composition Project HERE
• See the research on why strength training builds more than muscles HERE
• See the research on the effects of resistance exercise on bone health HERE
• See the research on the effects of resistance exercise on mineral density in older adults HERE
• See the research on the effects of resistance training on lower limb bone and muscle structure and function HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

Follow Me:

Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook: facebook.com/HollyPerkinsFitness/

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...

Welcome back to another episode of Ask Holly! Let's face it – we've all got enough on our plates without feeling like our bodies are working against us, right? When you're battling fatigue, mood swings, or those pesky aches and pains, you miss out on living the life you deserve. Today, say goodbye to those days of feeling terrible as I answer more incredible questions pulled straight from my amazing community!

Ever wondered if spot-reducing fat is really as impossible as they say? Curious about how to tame those late-night cravings? Or maybe you're looking for quick, easy, and delicious meals that hit that 50/25/25 macronutrient distribution? In this episode, you'll get answers to these questions and more backed by research and my years of experience coaching fabulous women just like you!

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

Topics Covered:

• The truth about your late-night snacking
• The difference between hunger and appetite
• Tips for stabilizing your blood sugar all day long
• Can you actually “spot reduce” certain areas of your body?
• Specific exercises that will help tone the arms
• Meals that meet a 50/25/25 macronutrient distribution

Resources Mentioned:

• Listen to the first 41 episodes of Holly Perkins Health Podcast HERE
• Do you have a burning question? Ask me HERE
• Check out The Body Composition Project HERE
• Check out my Women's Strength Nation YouTube channel HERE
• Find The Glutes Project HERE
• Find The Nutrition Project HERE
• Use MyFitnessPal HERE
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

Follow Me:

Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook: facebook.com/HollyPerkinsFitness/

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...