Did you know that meal planning and better health are closely linked? In this special episode, I’m joined by Melissa Jaeger, Head of Nutrition at my favorite food and nutrition tracking app, MyFitnessPal.

A 2017 study found that people who plan meals tend to have better diet quality and lower rates of obesity, especially women. I also share my personal journey using food tracking to transform my body composition by managing macronutrients. For me, using a diet tracking app was a game-changer. Getting real data on what you’re eating can truly shift your relationship with nutrition for the long haul.

Melissa walks us through the new Meal Planner feature in MyFitnessPal, which lets users build personalized weekly meal plans based on their dietary needs, budget, and household size. It generates recipes, creates grocery lists, and even integrates with e-retailers like Instacart for easy shopping.

Meal planning is like setting your GPS. It helps you stay on track with your nutrition and fitness goals. Making smart food choices is a lot easier when you’re not starving and scrambling. Planning ahead isn’t just helpful, it’s the ultimate time-saver. We often feel like we don’t have time to eat right, but it’s planning that actually gives us that time back.

Melissa also shares her formula for a balanced, nutrient-dense plate: half fiber-rich veggies and fruits, a quarter lean protein, and a quarter carbohydrates. We dig into the myth that all carbs are bad, and highlight their essential role in providing fiber and fuel. She wraps up with her top three tips to start meal planning, including how to use the app’s new feature.

If you’re not tracking yet, I highly recommend downloading the app and giving it a try. A little effort goes a long way!

You can get FREE access to my 4-week Strength Without Stress program right now! This program will help you reduce the systemic inflammation that’s caused by overly intense or lengthy workouts. It’ll help you build and maintain valuable lean muscle without the fatigue from other programs

To get free access to Strength Without Stress, post a Review wherever you’re listening. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/review

This is a limited-time offer before it sells for $197–grab it while you can for lifetime access.

Be sure to Follow and Subscribe so you'll know exactly when new episodes are available on Tuesdays.

Topics covered:

● (01:32) Tracking what I eat with MyFitnessPal changed my nutrition forever

● (08:59) Top veggies and herbs to grow in the garden with summer almost here

● (13:41) Eating a balanced, full breakfast truly helps energize you for the day

● (15:58) Planning meals ahead saves you money and keeps you healthy

● (25:57) A balanced plate is half produce, a quarter lean protein, and a quarter carbs

● (35:58) The MyFitnessPal meal planner is a great first step in meal planning

● (44:28) Creating shopping lists and ordering groceries online

Resources Mentioned

● Research about how meal planning is linked to food variety, diet quality, and body weight

● Research about how frequent meal planning predicts greater weight loss

● Research on predicting and modifying the adoption and maintenance of health behaviors

● Research about how dietary planning mediates the intention–behavior relationship

● Learn more about Meal Planning and MyFitness Pal here

● Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

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Feeling extra tired lately? Waking up and… feeling old?? In today’s episode, I’m breaking down the biggest drivers behind your energy, vitality, stamina, and resilience. You’ll learn the five key areas that shape how young or old you feel, how to tell the difference between true aging and reversible symptoms, simple shifts to restore your energy, and where to start if you’re feeling completely wiped out.

First things first—if you’ve been saying “I feel old” or “aging is the worst,” stop! Instead, get curious: What exactly makes you feel that way? Better yet, ask yourself what habits might be making you feel that way. Blaming age lets us off the hook—and keeps us stuck.

Here are five truths about feeling old and ways to combat those feelings:

1. Symptoms vs. Signs of Aging

Many so-called “aging” symptoms (fatigue, brain fog, low energy) are actually reversible. Mitochondrial function plays a big role here.

2. Exercise & Circulation

Not all movement is equal. Real exercise, like steady cardio, intervals, and strength training, boosts circulation and energy. Use heart rate tracking to make sure your workouts count.

3. Sleep Quality > Quantity

Sleep is a skill. Things like caffeine, alcohol, and lack of strength training can wreck your sleep. Focus on improving quality, not just getting more hours.

4. Balanced Nutrition

If you’re dragging, start with food. Stabilizing blood sugar with balanced meals (protein, veggies, high-fiber carbs) can quickly boost energy and fat metabolism.

5. Strength Training

Feeling stiff, achy, or “old”? You likely need more muscle, not less movement. Strong muscles protect joints, reduce fatigue, and carry you through your day. Build strength progressively, and aim to leave workouts feeling better, not more drained.

There’s no one-size-fits-all exercise plan. What matters is recognizing the season you’re in and choosing to work with your body, not against it. Let's redefine what getting older really feels like!

You can get FREE access to my 4-week Strength Without Stress program right now! This program will help you reduce the systemic inflammation that’s caused by overly intense or lengthy workouts. It’ll help you build and maintain valuable lean muscle without the fatigue from other programs

To get free access to Strength Without Stress, post a Review wherever you’re listening. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/review

This is a limited-time offer before it sells for $197–grab it while you can for lifetime access.

Be sure to Follow and Subscribe so you'll know exactly when new episodes are available on Tuesdays.

Topics covered

● [01:35] Age is a mindset, not a number

● [07:49] Blaming your age for your struggles is disempowering you

● [09:25] Fatigue is a reversible symptom related to mitochondrial function

● [12:53] Exercise stimulates circulation, which gives you more energy

● [16:12] Not all cardio is the same! Walking usually isn’t a workout

● [19:11] Great quality sleep comes from smart exercise

● [26:43] Changing your nutrition can give you more energy today

● [34:15] Strength training is the best way to reduce aches and pains

● [39:49] The exact steps for lifting heavier weight loads

Resources Mentioned

● Research about the effect of chronic exercise on energy and fatigue states

● Research about how resistance exercise training alters mitochondrial function

● Research about how resistance training improves sleep quality

● Research on metabolic dysfunction in ageing and age-related diseases

● Research on the mitochondrial basis of aging

● Transcripts can be found on the official...

Want to burn more fat, feel more energized, and stop pesky cravings? But here’s the twist: not by changing what you eat but by when you eat it!! In this episode, you will learn how what you eat impacts your blood sugar, cravings, and metabolism, why skipping meals often backfires, the three daily eating windows to reset your metabolism, and how to time your meals to boost fat burning.

So many women obsess over what foods to eat for burning fat, completely overlooking food pairing and meal timing. I debunk the myth that some foods are better than others for losing weight and explain why calories are what matter. But remember, food quality and your hormonal response to it also matter!

How you fuel your body in the morning truly impacts how it performs the rest of the day. I share heaps of research to back this up. I explain how by providing your brain, muscles, and body with their desired fuel, they burn fat throughout the day, eliminating cravings and excess fat. There’s a time and place for intermittent fasting, but it's not every day nor for everyone. Instead, I provide an alternative.

I then share my top three strategies for eating within an hour of waking. Not to be missed! Lastly, I recommend the optimal time to leave between meals, depending on how active you are. These are all subtle shifts that may mean you need to wake up earlier or meal prep the day before, with a healthy dose of experimenting too, but try it for 10-15 days, and I promise you will feel the shift!

Ready for a great night’s sleep? Try Beam’s best-selling Dream Powder and get up to 40% off for a limited time. Visit shopbeam.com/HOLLYP and use code HOLLYP at checkout.

You can get FREE access to my 4-week Strength Without Stress program right now! This program will help you reduce the systemic inflammation that’s caused by overly intense or lengthy workouts. It’ll help you build and maintain valuable lean muscle without the fatigue from other programs.

To get free access to Strength Without Stress, post a Review wherever you’re listening.

Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/review

This is a limited-time offer before it sells for $197–grab it while you can for lifetime access.

Be sure to Follow and Subscribe so you'll know exactly when new episodes are available on Tuesdays.

Topics covered

• Stop overlooking the impact of food pairing and meal timing
• Why what you eat in the morning is so important
• My history of extreme cravings and how I overcame them
• The importance of three anchor meals a day
• How fasting in the morning forces your body to catch up all day
• Avoid exercising at all costs in the morning!

Resources Mentioned

• Research on how the timing of food intake impacts weight loss
• Research on how the timing of daily calorie intake affects appetite
• Research on early time-restricted feeding and glycemic control
• Research on social prescribing to support people living with and beyond cancer