<p>Are you afraid of “bulking up”? Do you think lifting heavy will make you look masculine? Or maybe you’re exhausted… and can’t imagine adding one more thing to your plate?</p><p>In this week’s Brave Table conversation, I sit down with strength expert Holly Perkins to unpack a truth most women have never been taught:</p><p>With every passing birthday… you are losing muscle.</p><p>If you’ve ever said:</p><p>“I’m already tired.”</p><p>“I don’t want to get bulky.”</p><p>“I just want to feel strong again.”</p><p>This episode is your wake-up call. Because muscle isn’t about aesthetics; it’s medicine.</p><p><br></p><p><strong>What you&#39;ll get out of this episode…</strong> </p><li><p>Why strength training is NOT about bulking</p></li><li><p>The hidden reason you’re feeling fatigued</p></li><li><p>How muscle optimizes testosterone and estradiol naturally</p></li><li><p>The truth about inflammation and nervous system health</p></li><li><p>Why cardio and Pilates alone won’t get you there</p></li><li><p>The specific protocol women 30+ should follow</p></li><li><p>How strength training may even delay menopause</p></li><li><p>The surprising connection between muscle and visceral belly fat</p></li><p><br></p><p><strong>Connect with Holly</strong></p><p>FREE 3-day Workshop “Muscle for Life” / <a href="https://www.hollyperkins.com/bravetable" target="_blank" rel="ugc noopener noreferrer">https://www.hollyperkins.com/bravetable</a> </p><p>IG / <a href="https://www.instagram.com/hollyperkins" target="_blank" rel="ugc noopener noreferrer">https://www.instagram.com/hollyperkins</a> </p><p>The Holly Perkins Health Podcast / <a href="https://www.hollyperkins.com/podcast" target="_blank" rel="ugc noopener noreferrer">https://www.hollyperkins.com/podcast</a> </p><p>BOOK / <a href="https://www.amazon.com/Womens-Health-Lift-Get-Lean/dp/1623364787" target="_blank" rel="ugc noopener noreferrer">https://www.amazon.com/Womens-Health-Lift-Get-Lean/dp/1623364787</a> </p><p><br></p><p><strong>This Episode is Sponsored by Chai Tonics</strong></p><p>🌸 This Women’s History Month, celebrate your circle with the gift of ritual — buy 2 Chai Tonics and get 1 free. Spread the love, share the pause, and sip slow together at<a href="https://bit.ly/trychaitonics" target="_blank" rel="ugc noopener noreferrer"> https://bit.ly/trychaitonics</a>.</p><p>Discover which chai blend matches your vibe with my FREE quiz:<a href="https://theemotionalreset.com/quiz" target="_blank" rel="ugc noopener noreferrer">⁠</a><a href="https://chaitonics.com/pages/chai-quiz" target="_blank" rel="ugc noopener noreferrer"> https://chaitonics.com/pages/chai-quiz</a> </p><p><br></p><p><strong>Breathe better with JASPR</strong></p><p>🌿 Spring cleaning starts with your air. Protect your home with JASPR and get $400 off with code BRAVE at<a href="https://jaspr.co/brave" target="_blank" rel="ugc noopener noreferrer"> https://jaspr.co/brave</a>, because caring for your people begins with the space that holds them. </p><p><br></p><p><strong>Support your body with REJŪV</strong></p><p>My go-to science-backed red light therapy for faster recovery, reduced soreness, and deeper repair. Try it today with code BRAVETABLE:<a href="https://werejuv.com/?ref=NEETABHUSHAN" target="_blank" rel="ugc noopener noreferrer"> https://werejuv.com/?ref=NEETABHUSHAN</a></p><p><br></p><p><strong>Follow along for more tips, community, and resources to brave a better you!</strong></p><p>YOUTUBE / <a href="https://www.youtube.com/@TheBraveTable" target="_blank" rel="ugc noopener noreferrer">@TheBraveTable</a></p><p>IG / <a href="https://www.instagram.com/neetabhushan/?hl=en" target="_blank" rel="ugc noopener noreferrer">@neetabhushan</a> </p><p>IG / <a href="http://www.instagram.com/thebravetable" target="_blank" rel="ugc noopener noreferrer">@thebravetable </a></p><p>TIKTOK / <a href="http://www.tiktok.com/neeta.bhushan" target="_blank" rel="ugc noopener noreferrer">@neeta.bhushan</a></p><p>WEB / <a href="https://neetabhushan.com/10-day-emotional-reset" target="_blank" rel="ugc noopener noreferrer">https://neetabhushan.com</a></p><p><br></p><p><strong>If you loved this episode, check out…</strong></p><p>Ep. #375: Perimenopause: The Hormonal Rollercoaster We Don’t Talk About Enough with Dr. Mariza Snyder: <a href="https://podcasts.apple.com/us/podcast/375-perimenopause-the-hormonal-rollercoaster-we-dont/id1608226580?i=1000733702697" target="_blank" rel="ugc noopener noreferrer">https://podcasts.apple.com/us/podcast/375-perimenopause-the-hormonal-rollercoaster-we-dont/id1608226580?i=1000733702697</a> </p><p>Ep. #381: Your Body Already Knows How to Heal – The Ancient Wisdom We Forgot with Nidhi Pandya: <a href="https://podcasts.apple.com/us/podcast/381-your-body-already-knows-how-to-heal-the-ancient/id1608226580?i=1000737097354" target="_blank" rel="ugc noopener noreferrer">https://podcasts.apple.com/us/podcast/381-your-body-already-knows-how-to-heal-the-ancient/id1608226580?i=1000737097354</a> </p><p>Ep. #393: The 6 Most Powerful Health Shifts You Must Embrace in 2026: <a href="https://podcasts.apple.com/us/podcast/393-6-health-myths-were-finally-letting-go-of-in-2026/id1608226580?i=1000743062229" target="_blank" rel="ugc noopener noreferrer">https://podcasts.apple.com/us/podcast/393-6-health-myths-were-finallyletting-go-of-in-2026/id1608226580?i=1000743062229</a> </p><p><br></p><p>To receive a free gift, email a screenshot of your 5-star review of The Brave Table to [email protected] 😘</p><p><br></p><p><strong>Dr. Neeta Bhushan</strong> is a 5x award-winning author, emotional health advocate, and host of The Brave Table podcast. CEO of Highest Self Institute and author of That Sucked, Now What, she’s been featured in Forbes, ABC, and more. A former dentist turned global speaker, Neeta’s work blends psychology, ancient wisdom, and resilience from her own life experiences. She&#39;s also a mom, wellness lover, and chai enthusiast.</p>