Despite the negative reputation calories tend to get, understanding how they work and how to use them to your advantage is essential for achieving the body composition of your dreams! You don't need to totally obsess over them, but keeping a close eye on your calorie intake can be super helpful when you're working to reach your goals. Don't worry, though—it's not about stressing over numbers! Today, I share two super easy methods to determine the right amount of calories for you and your lifestyle.

If you've been feeling confused about how much you should be eating, this episode will give you a good idea of the amount of food you need in terms of calories. By the end, you'll know your ideal calorie target for your goals and how to know if you need to adjust your intake. Understanding calories doesn't have to be overwhelming! Once you learn about common misconceptions and how to monitor your body's signals and symptoms, you'll be on the right track to achieving the body you want to live the life you love.

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 amount of energy you really need to support your goals
• Common misunderstandings about calories
• How to calculate your ideal calorie intake
• The truth about adjusting calories to your current weight and activity level
• Why you need to eat consistently and monitor your symptoms
• A calorie range of 1400-1600 for weight loss
• The Muscle Tipping Point
• My quick and dirty method for understanding calories
• Knowing when your calorie deficit is too small or too big

Resources Mentioned:

• Listen to the first 34 episodes of Holly Perkins Health Podcast HERE
• Check out The Body Composition Project 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 they may have and should seek the assistance of their health care professionals for any such conditions.

You've probably seen that protein is a very viral topic lately. It seems like everyone has something to say about it, and sadly, most of the information out there just isn’t accurate. The right amount of protein is crucial for building muscle, preventing muscle loss, speeding up recovery, and enhancing body composition. But with so much conflicting information, it can be tough to figure out exactly how much protein your body needs to see results.

If you agree – you're not alone! Today, I clear up the protein myths and share the exact calculations to determine the perfect amount for your goals. By the end of this episode, you'll know your ideal daily protein intake, the most common mistakes people make with protein, and some real-life examples of how proper protein can be truly transformative. Whether you've been on your health journey for a while or you're just starting out, this episode will help you optimize your protein for the best results!

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:

• Why protein is just as important as carbs and fat
• Truth about eating your bodyweight in protein
• Issues with a small protein intake
• How to calculate protein intake for your unique needs
• My macronutrient distribution strategy

Resources Mentioned:

• Listen to the first 33 episodes of Holly Perkins Health Podcast HERE
• Check out The Body Composition Project HERE
• Listen to Episode 5: The Diet Swap That Changed My Life Forever HERE
• Research on women and protein HERE
• Research on protein and exercise HERE
• Research on higher protein diets in weight loss HERE
• Research on dietary protein and muscle mass HERE
• Research on amount, source and pattern of dietary protein intake across the adult lifespan HERE
• Research on dietary protein and better physical performance among post-menopausal women HERE
• Research on dietary protein intake, better physical function and muscle strength among elderly women HERE

Follow Me:

Find me on Instagram:

Let's be honest – life is so much harder when you're not feeling your best. But guess what? It doesn't have to be that way! Today, I'm thrilled to welcome my amazing student Melissa Tegano. She completely turned her life around from suffering from the symptoms of colitis, fatigue, and anxiety to feeling vibrant and healthy in just 2.5 months. Yes, it's totally possible, my friend! In this episode, Melissa shares the incredible changes she made in her daily routine that transformed her energy, digestion, strength, and overall well-being!

Before working with me, Melissa had a fairly healthy lifestyle, but she was still looking for ways to feel her best, navigate nutrition, and maintain effective workouts as she entered midlife. Once we teamed up, Melissa made some simple adjustments to her diet while introducing strength training to her routine, and it made all the difference! She'll tell you how she embraced these changes without feeling overwhelmed, how they improved her mental health, boosted her confidence, and helped her rediscover the joy of living a life she loves!

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:

• Melissa’s fitness and nutrition life before The Body Composition Project
• The frustration of living with chronic pain even if you’re “healthy”
• Why Melissa decided to work with me
• The initial actionable and tangible steps Melissa took at the start of her journey
• Diet tips to eat for energy and to fuel your workout
• How to balance your macronutrients to help with your mental health
• Melissa’s early-morning pre-workout routine
• Melissa’s noticeable changes to her body composition
• What Melissa wishes she knew a year ago

Resources Mentioned:

• Listen to the first 32 episodes of Holly Perkins Health Podcast HERE
• Check out The Body Composition Project HERE
• Check out The Nutrition Project HERE

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 they may have and should seek the assistance of their health care professionals for any such conditions.