Are you tired of following health and fitness advice that just doesn't seem to work for you? You're not alone! Many women, especially those over 40, find themselves caught in a web of myths that hinder their progress in achieving their health and wellness goals. In this enlightening episode of The Holly Perkins Health Podcast, I delve deep into the three major myths that are holding women back in the realms of weight loss, nutrition, and strength training.
Are you tired of following health and fitness advice that just doesn't seem to work for you? You're not alone! Many women, especially those over 40, find themselves caught in a web of myths that hinder their progress in achieving their health and wellness goals. In this enlightening episode of The Holly Perkins Health Podcast, I delve deep into the three major myths that are holding women back in the realms of weight loss, nutrition, and strength training.
As I often say, "The right strategies can empower you to feel stronger, leaner, and more energized. " Yet, so many women are led to believe that cutting carbohydrates and engaging in high-intensity workouts are the keys to success. Unfortunately, these popular strategies can be counterproductive, leading to frustration and stagnation. Instead of seeing the results you desire, you might be experiencing the opposite effect, especially as you navigate the changes that come with perimenopause and menopause.
Throughout my coaching experience, I’ve discovered that women often achieve better results by embracing a balanced diet that includes carbohydrates and focusing on progressive strength training rather than high-intensity workouts. This approach not only supports fat loss but also enhances body composition and bone health, which are critical for women over 40. I also critically examine intermittent fasting, highlighting how it can lead to muscle loss and hormonal imbalances, particularly in women.
By debunking these pervasive myths, my goal is to empower you to adopt healthier, more effective strategies tailored to your body and lifestyle. This episode is not just about fitness; it’s about holistic health, mental health, and nurturing your well-being. Join me as I share insights that can transform your approach to women's health and wellness. Let’s rewrite the narrative around women's fitness, so you can finally feel the strength and vitality you deserve!
Tune in now to discover how you can take control of your health journey and break free from the misconceptions that have been holding you back. Your path to a healthier, more vibrant life starts here!
If you're interested in womens health, this is the podcast for you.
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Speaker #0 Imagine if the advice you've been given is actually the very thing keeping you stuck. How surprised would you be if you discovered that many of the weight loss directives are actually wrong for your body at this time and preventing you from becoming stronger, more energized, and leaner? If you've been hitting your head against the wall or running in circles to feel better, You'll want to hear this, so keep listening. Hello and welcome back, or if you are new around here, I'm Holly Perkins, and I help women, mostly over 40, to improve your body composition to at least 70% lean mass so that you can reduce your risk of disease and stay in the game of life and out of the rocking chair. If you've ever felt like you're doing... everything right, eating clean, working out hard, working out consistently, maybe even cutting carbs or trying out some fasting, and yet your body isn't changing the way that you want it to, I see you. And I was once there too, in all truth. And this is exactly why women come to me for coaching. I've cracked the code. So today I want to talk about the three And... biggest lies that the health and fitness world keeps promoting. These are lies that keep you spinning your wheels, keep you exhausted, keep you in hunger and cravings, and more than anything, just frustrated, wondering what you're missing. By the end of this episode, you'll see exactly why these myths are holding you back and what to do instead so that you can finally feel leaner and tighter and stronger and more energized in your body. If you feel terrible most of the time, despite working out regularly, or if you struggle to lose belly fat despite changing your diet, or if you feel like your body doesn't reflect all of the effort that you're putting in, I've got some insights to share with you. based on the trends that I am seeing in my coaching practice over the past four weeks. Maybe you've been told that your blood sugar is unstable, or you have PCOS or fibroids, or you're noticing that you're getting softer or weaker and watching your weight go up, and have tried all of the things in all of the coaching programs. I hope that you'll stay with me because what I'm about to reveal has helped my clients optimize their fat loss so that it comes off of their midsection first, not last. It's helped them reduce their visceral adipose tissue without even losing weight. And if you don't know what that is, visceral adipose tissue, that's the deep belly fat that's worrisome. It's also helped them start looking more fit within 14 days by working out less and start losing weight within nine days by increasing carbohydrates, not eliminating them. In this episode, you'll learn how reducing carbs could actually backfire, leading to more body fat, why fasting really beyond about 12 hours leads to muscle loss instead of muscle gain, and how workout intensity can make or break your fitness results. After 30 years in practice coaching women, I know this. Any woman can become fit and strong. And yes, even you who has tried everything and nothing works. You just haven't found the right system based on the right principles matched to your body at this life stage and your specific goals. It's all about the programming. And if you have been following low-carb diets or high-intensity workouts, there is your problem. In my experience, they don't work for most women. And if they do work, the truth is, well, you probably wouldn't be here right now because you'd be happy with your results. My clients get way faster results by doing less and eating the right amount of carbs. And often, it's more carbs than they realize. So let's get into the three lies that you've been told and the truth that will help you move in the right direction. The first lie is that cutting out carbs is the best way to lose weight. It blows my mind how many women come to me rightfully upset because they've been doing what they believe is the best practice, but yet they aren't getting the results. Understandably, they start to feel paranoid or as if they are doing something wrong or as if there's something wrong with their body because If it's supposed to work, then why isn't it working for you? And it's really interesting because they will often tell me this with such conviction about their programming as if they are doing the right thing. It's spoken to me as, I don't understand. I've cut out the carbs. That's what I've been told to do. And yet it's not working. It doesn't make any sense. as if the way to lose weight is through carbohydrates. And the truth is, it's not. They truly believe that carbs are the villain and that if they reduce them, they will lose weight. And they should lose weight because they've cut them out. Does that make sense? And does that resonate for you? As always, I've linked some very interesting research and specifically a 2020 review in the Journal of Obesity and Metabolic Syndrome examines a number of different dietary strategies that produce weight loss. And in conclusion, it states there is no single best strategy for weight maintenance, although some evidence-based methods are suggested in table one and reducing daily calorie intake is the most important factor for weight loss. And what's really wild that I talk about all the time is that a low carbohydrate diet is considered and the consumption of carbohydrates under 45% of total daily calories. And what's really wild is often when clients come to me who have been believing that they've been on a low-carb diet find out that yes, their carbs maybe have been down, but really what they've been doing is eating a high-fat diet that doesn't quite hit a true ketogenic approach. So in other words, it's a dirty no man's land where you're not getting any of the benefits of any of the specific diet strategies. As I always say, programming is everything. And yet when clients come to me in this situation, a common macronutrient distribution that I will start in about maybe 30 to 50% of my clients, depending on where they're coming to me from in terms of their fitness level, their body composition, and their history. and their blood type, I will often recommend as a starting macronutrient distribution 40-30-30, which means 40% of the daily calories are coming from carbohydrates. And one of the things I hear on the regular is, oh my gosh, I'm eating so many carbohydrates. This is scary when the technical definition of a low carb diet is under 45%. So Houston, we have a problem. You might be thinking that you're eating low carb, but you actually aren't, or you might be in that no man's land. And that is why it's so important to have a macronutrient distribution strategy so that we can at least assess how it works for you. Because you might be thinking that 40% of your daily calories coming from carbohydrates is so many carbohydrates. It's actually not. Medically, it's considered a low carb diet. Do you realize that we have been on this low-carb kick since the 1990s? And that's like 30 years at least. Here's my question. Is it working? When we look at larger society, it's not at all. Now, does it work for some people? Yes. But it's probably because of this definition and getting clarity on the percentage of carbohydrates each day. But still, when we look at weight loss, It's not because of the carbohydrates per se. When we look closer, the person actually got into a calorie deficit. So just like the research proves, the calorie deficit is really the thing that leads to weight loss, not total carbohydrates. I'll explain why it's often suggested as a weight loss strategy because there is a reason why doctors keep promoting it. But I'm also going to explain. why it doesn't work and what to do instead. So there are a few reasons behind the concept. Number one, cutting out carbohydrates leads to rapid initial weight loss by reducing glycogen stores in the muscles and the liver. but it's false weight loss. You want to know why? Each gram of glycogen, which is stored carbohydrate in your muscle or liver or other tissues, binds to four grams of water. So when you reduce carbohydrates, you are reducing how much water your body holds on to. The body releases a lot of water initially when you reduce your carbohydrates. And that is why you might get great results for seven to 10 days. When you reduce your carbohydrates, you're going to feel leaner, you're going to see the scale go down, and you're going to attribute that to low-carb eating, but that's actually not the cause. It's simply the loss of water. Number two, refined carbohydrates generally do cause blood sugar spikes and crashes, which then trigger symptoms, hunger, appetite, food cravings. Eating fewer carbohydrates means that you're eating proportionally more protein and fat, right? This most likely leads to better blood sugar regulation, which means because of better blood sugar regulation, less hunger and fewer cravings. And that ultimately leads to an automatic and natural reduction in calories. And that is the actual cause of the true fat loss. You're simply eating less. It has nothing to do with the carbohydrates. And this is one reason why so many people still promote lower carb eating is because it reduces some of these symptoms that lead to overeating. And lastly, reducing carbs temporarily improves insulin sensitivity by reducing insulin secretion. And this can temporarily improve metabolic markers like fasting glucose and triglycerides. So in this sense, it looks like it's a metabolic reset in the short term. And all of this sounds really smart, right? Yes, on paper, this makes a lot of sense. But the problem is, you're not a piece of paper. And that is not how the human body works in the long run. If you notice, I've said a number of times, The words temporary and initial, because at first it appears to work and can be done in the short term, but in the long term, there is no real proof of benefits. And in my experience as a coach, this is the very reason so many women are cycling on and off, going up and down, getting on the wagon and off the wagon, because you go back to that strategy that seemed to work initially and then it stops working. Guess what? It's not because you're broken. The strategy is broken. So let's tear up that piece of paper. Here's the truth. Your body needs carbohydrates. They are not the enemy. They are actually your primary source of energy. And research shows that you need at least 40% of your daily calories from carbohydrates for optimal organ function, including your brain. Your brain runs on glucose and your muscles depend on it. for performance and recovery. Glucose is blood sugar. It is the simple sugar that's created from the carbohydrates that you eat. When you cut out carbs, you're not just cutting out calories, you're cutting that fuel source. And for women in particular, very low carb diets can also negatively affect thyroid function, cortisol levels, and hormones in general. And you wonder why. your thyroid is out of whack, right? On again, off again dieting, high carbohydrates, low carbohydrates, all of this up and down signals your thyroid in addition to the fact that the thyroid needs glucose, just like every other organ in your body. In fact, when my clients eat between 40 and 50% of their total daily calories from carbohydrates each day, we see improved thyroid hormone levels because their blood sugar is finally regulated. Regulated blood sugar is the best health hack in the entire world. And the funny thing is it's not even a hack. It's just how your body is designed to work. What most women don't realize is that when you go low carb, the weight that you lose at first is just water and glycogen. It's not fat at all. So you might see the scale drop, but it's not real and it's not sustainable and it does not reflect fat loss. Because fat loss is only linked to a calorie deficit. Also, when your carbohydrates are too low for too long, your metabolism actually slows down and stress hormones spike. And that's when you start feeling tired or moody or stuck or noticing that your body fat is going up instead of your muscle going up. These things are all correlated and yes, they are linked with carbohydrates, not just protein. When you eat the right carbohydrates in the right balance to protein and fat, you stabilize blood sugar, improve fat burning, and actually support lean muscle growth. It is important to choose healthy carbs so as to assist blood sugar regulation, and simply cutting back on processed or refined sugars can lead to fat loss even without a calorie deficit. by improving blood sugar regulation. So instead of eating low carb, my most successful clients get faster and better results when they, number one, choose high quality, nutrient-dense, whole food carbohydrates with fiber, like whole grains, vegetables, beans, and fruit. Number two, when they pair those carbohydrates with protein every time they eat. And number three, aim for at least 40% of daily calories coming from carbohydrates. Now, getting your calories right is very important because ultimately, fat loss and weight loss depend on a calorie deficit. But here's the thing, that's something I go deep on inside of my coaching programs like the Body Composition Project because it's highly personalized and it requires some trial and error to get it right. I do have some podcast episodes where I talk about getting your calories right, but really and truly there is not a one-size-fits-all because it's dependent on what your daily energy output looks like and your current body composition. So no, I'm not going to get into an answer on what the best calorie strategy is for you
because I don't know anything about you and this is where we really get into the coaching of it so that it's personalized for your body, your life, your lifestyle and your goals. Imagine how surprised you would be if eating carbohydrates helped you get leaner and feel more energetic, because that is exactly what happens when you understand how to work with your body instead of against it. The second lie is that high-intensity workouts are the path to becoming more fit and lean. And it makes sense, right? If you want to be more fit, you got to work out harder, right? I personally made this mistake for at least a decade until I realized I was hitting my head against the wall over and over. And finally, after enough times, my brain finally started thinking differently. We've been conditioned to believe that more sweat equals more results. That if your workout doesn't leave you gasping for air or drenched in sweat, it didn't count. But here's the truth. That approach is absolutely wrecking women's health first. After 40, estrogen, progesterone, and DHEA begin to decline. So does testosterone. And these hormones play a big role in muscle recovery, cortisol regulation, sleep quality and energy, fat storage, and burning. High intensity training spikes your cortisol, which is your stress hormone, if you don't know. And when estrogen and progesterone are lower, The body has a harder time bringing cortisol back down, which can lead to fatigue, poor sleep, stubborn body fat, especially around the midsection. When you constantly push to the edge, your cortisol levels rise, inflammation goes up, and your body actually holds on to body fat. So while you might think you're getting fitter, your body is often in a chronic state of survival mode. And most women over 40 are already managing significant life stress like career, family, aging parents, etc. The last thing you need is a biologically stressful workout to get you to the next level. Second, starting around the age 40, women lose muscle mass more quickly due to these hormonal shifts and reduced anabolic signaling. This is what's called sarcopenia. And it happens to all humans as we age. And high intensity exercise burns calories, but often at the expense of muscle tissue. It doesn't provide enough mechanical tension or progressive overload to build or maintain muscle and it causes your recovery capacity to decline. Even if you feel like you're fit enough to handle high-intensity workouts, your cellular recovery systems, mitochondrial efficiency, hormonal repair, et cetera, simply take longer after 40. Without enough rest between sessions, performance and energy go down, and therefore your progress stalls. And it's really... easy to get into overreaching and overtraining. And that is why strength training with adequate recovery is far more effective for preserving lean mass and boosting metabolism at this stage in life. And here's the kicker. When women hit their 40s and beyond, our hormonal profiles change and that constant go-hard mentality becomes counterproductive. What really works is progressive strength training. It doesn't break your body down. It actually builds it up when you do it the right way. It builds lean muscle. It lowers stress hormones. It teaches your body to better manage inflammation. It boosts your metabolism all day long, and it improves thyroid function. And it's how you age backwards. I have always said that muscle is the real fountain of youth because it literally... keeps you young biologically, metabolically, and mentally. You don't need to crush your body to see results. You need to challenge it smartly. And as I've talked about in other podcast episodes, that's about 20% per week beyond your current fitness level. So the next time you're tempted to push harder, I want you to ask yourself, what if I trained smarter today? instead of harder. And around here, smarter means strength workouts where the intensity is in the last three to five reps of every set, where programming considerations, i.e. your rep ranges, your total weekly volume, the length of your rest phases, put you in a situation where it's easier to progress your weight loads. In other words, you want your programming to set you up for success. And success means gradually higher weight loads. That's what's progressive. And smart training means heart rate monitoring. So that high heart rate activity is confined to one to two sessions per week and never at 100% capacity. And speaking of recovery. I feel like I must tell you about one of my secret weapons that has made a huge difference in my life and that is sleep quality. Sleep is when your body actually restores and rebuilds and all of the effort from your strength workouts comes to fruition during your sleep. It's when your muscles actually rebuild and get stronger and bigger. Personally, I noticed a huge shift in my performance and my body composition when I finally got my sleep right. And it wasn't always that way. In fact, for easily 20 years of my adult life, I really struggled with sleep. And this past year, I turned to Beams Dream Powder, and it has been a game changer for me and my husband. Dream is a healthy nighttime blend. made with science-backed ingredients like reishi, magnesium, L-theanine, apigenin, and melatonin, designed to help you fall asleep faster, sleep deeper, and wake up clear, not groggy. And I'm not the only one. Beam has already improved over 17.5 million nights of sleep, helping people across the country wake up and feel their best. Whether you're training hard or just getting started, recovery is non-negotiable and dream is your edge. And right now, Beam is offering up to 40% off their best-selling dream powder for my listeners. Perfect timing to lock in your sleep strategy now. Just go to shopbeam.com forward slash Holly P and use code Holly P at checkout. That's shop B-E-A-M. dot com forward slash holly p and use the code holly p for up to 40 off grab the deal and give your sleep the same attention that you give the rest of your health today once you're sleeping better and improving your recovery the last and third lie is that intermittent fasting helps you biohack your way to better health and this one's tricky because it really sounds so appealing right Whoever came up with this idea. This phrase of biohacking is absolutely genius because it seems like such an added edge. The idea is that you can hack your biology to lose fat and feel better. And it sounds so advanced and sophisticated and tricky and sneaky. And by the way, I too got swindled by this one for at least 10 years until I figured out why are we biohacking something? when the human body works perfectly, when you give it the right environment. You might have heard people say fasting boosts fat burning and balances hormones through a process called autophagy, which is your body's natural cellular cleanup process. The word literally means self-eating in a good way, supposedly. It's how your body removes old, damaged, or destroying malfunctioning parts of cells so that it can then replace them with healthy new ones. And this is a natural part of our survival. So it's a positive thing. But the problem is, it usually means that you're also destroying muscle along with the broken or impaired cells. And while that can be productive and true for some men, I have found it is not usually helpful or beneficial for women. especially active women or anyone over the age of 40. Now listen, I know that you have heard other experts and medical doctors out there in the world say the exact opposite to what I just said. There are so many respectable voices out there that promote intermittent fasting. I'm coming to you with what I have seen work best in my practice for my clients and in my experience. Fasting of any kind causes more problems than it's actually worth. Fasting is a stressor. And if your body is already dealing with hormonal shifts, tough workouts, sleep disruptions, fasting can easily tip you into burnout territory. It is by nature catabolic. When you skip meals or go too long without eating, your blood sugar drops. And your body responds by raising cortisol to compensate. This leads to fatigue, cravings, irritability, and even muscle loss. So remember, losing muscle is the opposite of what we want. Muscle is your metabolism and your magic. It's what keeps you lean and strong and resilient. And it's already so easy to lose it. We need to do everything we can to protect it. So instead of biohacking, I want you to think about biosupporting. Your body doesn't need to be hacked. It needs to be nourished. When you eat regularly with balanced meals that pair protein, carbs, and fats, you send a powerful message to your body. You're safe. You're supported. Here are the nutrients that you need. So it's safe to release extra body fat. And that is when your body starts to thrive. So if fasting makes you tired or cranky or bloated later in the day, it's not your fault. It just means your body needs consistency of nutrition and not deprivation. And to be very crystal clear, when I refer to fasting, I'm really talking about two things. Number one, fasted workouts of any kind. And number two, extended intermittent fasting. I do believe that periods of shorter windows of intermittent fasting can be helpful for some people, but I always recommend that fasting should enhance the hours when we naturally don't eat overnight. Fasting during the day, to me, is a recipe for disaster. And there you have it. These are the lies that you have been told about women and health, according to what I see in my practice every single week. Sadly, I think there are a lot more lies out there, but these are the top three that I suggest you start with if you're struggling. Weight loss and getting healthier is actually not as complicated as it seems, but it does take the right strategy. So if you've been struggling and you feel like nothing works for you, I promise you just haven't found the right system yet for your body and for your life. Every week, women in my community are becoming smaller, tighter, leaner, more youthful, 50s, 60s, and 70s. So I know you can do it too. I hope you enjoyed this episode. If so, please consider sharing it with your friends and family who also need to hear this message, especially that friend who is always going low carb, but also complaining that she's not losing any weight. And I hope you'll stay tuned for another brand new episode on Tuesday of next week. Stay strong, my friend.