Fat Loss School for Women Over 50 | Lose Weight After Menopause with Healthy Food, Intermittent Fasting, Carb Cycling, Macros & Mindset
Welcome to the Fat Loss School podcast! If you’ve been struggling with extra pounds, menopausal belly fat, feeling overwhelmed by too many diet options, are on the borderline with health issues, and are frustrated by past weight loss failures - especially if you’ve hit the fabulous fifty mark - then grab a seat because this podcast is your ultimate fat loss classroom. I am Amy Bryan, 30 year educator and certified FASTer Way to Fat Loss® online nutrition and fitness coach. I’ll be your teacher and guide to show you that losing fat and gaining energy - plus maintaining it long term - is truly possible even at our age. I know because I’ve been there. In my 30s & 40s, I did all the diets, tried all the gimmicks, over-exercised, lost and gained the same pounds over & over. At 50, I had accomplished so much except in this one very important area and was through wasting time and energy on temporary fixes! This podcast will teach lifestyle changes that shed the fat in a healthy way that you can sustain long term and change your health trajectory so you age with energy, independence, and confidence. Think of these few minutes together as a study hall with cheat sheets for fat loss and include topics like intermittent fasting, carb cycling, mindset reframing, and more. Grab your notebook, because class is officially in session, and it’s time to rewrite your wellness story! Connect with me at https://linktr.ee/amybryanfasterway
Episodes
If the words "meal prep" make you roll your eyes or panic a little... take a breath.
Today I’m giving you a system so simple, you’ll wonder why we ever made this so hard.
I call it the 2-2-2 Method. And it’s going to be your new favorite meal prep hack for fat loss success.
DOWNLOAD the Meal Prep Checklist here: https://drive.google.com/file/d/1HT7ajhZNl5tB1nUykcSG0lM4oQseUkqh/view?usp=drive_link
CONNECT with Amy Bryan any of...
Today I’m sharing 5 sneaky habits that could be slowing your fat loss… even if you're working hard and showing up. These bad habits tend to be neglected as impactful on our weight loss and management but they do matter! I'll lay our these 5 habits and suggest a fix for each of them.
CONNECT with Amy Bryan any of the following ways:
ENROLL in my next FASTer Way 6-week online class at https://www.fasterwaycoach.com/AMYBRYAN
Struggling to lose fat, even when you’re doing everything “right”? The missing link might be hiding in your bedroom.
I just sat down with a sleep expert who’s spilling the tea on the connection between quality sleep and fat loss—especially for women over 50.
Want to know: 1. How bad sleep messes with your hormones and cravings?
- Simple shifts to improve sleep without adding stress?
- Why your belly fat might not budg...
Tired of doing all the “right” things and still dealing with stubborn belly fat? 🙋♀️ In this episode, I break down what actually works—and no, it’s not endless crunches or starving yourself. Belly fat after menopause has more to do with what’s going on inside than you think.
🎧 Tune in and finally get real strategies that work with your body—not against it.
Belly Fat Worksheet link: https://drive.google.com/file/d/1C1dK4MwaHeFPq...
📝 Pop Quiz Time! True or False: Summer is the worst time to focus on fat loss because of BBQs, beach trips, and zero routine. What do you think?
If you said “true,” you've got to listen to today's episode. Summer is actually a secret weapon when it comes to fat loss, especially if you're over 50 and ready to stop starting over every September. I share 5 reasons summer is actually a great time to get started.
Since it’s Memorial Day weekend that this episode airs, today, we’re mapping out your summer. ☀️
But before we hit the gas, I want you to picture this:
Where do you want to arrive when summer wraps up?
Come September, do you want to feel leaner, stronger, more energized? Or maybe just steady and proud that you didn’t throw your goals out the car window?
Whatever your destination is, you get to define it. That’s the key: Summer succ...
Ever feel like you could live a healthier lifestyle… if you could just get your life together first? If the chaos of your calendar, the clutter in your pantry, or the endless to-do list has you feeling stuck, you're not alone.
The truth is, fat loss isn’t just about food and fitness—it’s also about systems that support your success. And when life feels disorganized, it’s easy to believe that consistency is out of reach.
That’s why ...
Today’s topic is all about why keeping the weight off is such a struggle.
Most of us have been successful losing weight before. Even if it’s just a couple pounds, most of us have seen the scale dip at some point—we’ve cut calories and exercised til we see weight loss. But the part that no one talks about enough is this: most people regain the losses. I share four strategies in today's episode that will help you keep from regainin...
Weight loss and fat loss are not the same thing. You could be losing fat, gaining lean muscle, getting stronger, feeling better… and that number on the scale might not budge. Or the scale number might even go up a little but you fit in your clothes better. What? How? Why? Today's episode explains this and gives you other data points to track true fat loss.
CONNECT with Amy Bryan any of the following ways:
We hear a lot about diet and exercise when it comes to fat loss but if you aren’t paying attention to this - especially beyond menopause - you may be missing a critical piece of the puzzle. What is it? Nervous system regulation. Listen to today’s episode to learn from my guest lots more on how nervous system regulation impacts emotions, cravings, fatigue, and belly fat…and, of course, what you can start doing today to help aid in y...
Today I'm diving into How to enjoy your summer—Cinco de Mayo (today!), Mother’s Day, Memorial Day, beach trips, June weddings, July 4th, vacations —without blowing up your goals.
If you’ve ever said:
“I’ll start back Monday…” “It’s just one week of leftovers…” Or, “It’s vacation, I’m just going to enjoy it all,”
…this episode is for YOU.
Learn how to enjoy the memories and still feel good in your skin when the fun is over.
Today’s topic is one I get questions about every single week. What's the big deal about protein? How much protein do I need to lose fat without bulking up? What if I don't like a lot of meat?
If you’re wondering why your metabolism feels sluggish… why you feel “squishy” no matter how little you eat… or why you’re always hungry by 3pm… Pull up a chair. This is The Protein Episode.
Download my free Protein Basics Guide here: htt...
Today we’re diving into a fun little fitness boost that can seriously level up your walks without adding a single minute to your schedule... weighted vests. Listen to the benefits, how to get started, and hear from a seasoned vest wearer about her experience on today's episode.
Deborah Bird @live_well_wth_debbie uses this vest: https://www.amazon.com/dp/B088NSCPHT/ref=cm_sw_r_as_gl_api_gl_i_6XRK05W9KMT5Q5NPXP39?linkCode=ml1&...
Brain fog, mood swings, and memory lapses are real—and frustrating! Today's FAT LOSS SCHOOL lesson is on how nutrition, movement, and lifestyle shifts can support mental clarity and emotional stability in this fabulous-over-fifty season.
ENROLL in my next FASTer Way 6-week online class at https://www.fasterwaycoach.com/AMYBRYAN
CONNECT with Amy Bryan any of the following ways:
Could gut health be the reason you aren’t losing fat? Today’s expert guest ANU SIMH shares simple tweaks to both food and lifestyle that will improve gut health and have your body functioning like it should again.
To connect with Anu Simh and take her gut health quiz, go to https://www.anusimh.com/
ENROLL in my next FASTer Way 6-week online class at https://www.fasterwaycoach.com/AMYBRYAN
CONNECT with Amy Bryan any of the foll...
Think you're too old or too out of shape to start working out? Think again! In this episode of Fat Loss School, I’m breaking down exactly how to get started with exercise in your 50s and beyond—safely, sanely, and with zero shame. Whether you're a former gym junkie or a total newbie, this episode is packed with encouragement, smart tips, and a few personal stories to remind you that it’s never too late to feel strong, confident, an...
Today, along with my expert guest, I’ll be tackling inflammation, anti-inflammatory foods, and the role of inflammation in our fat loss progress (or lack thereof).
CONNECT with Lindsay Cotter at www.cottercrunch.com. Here's the discount link for the anti-inflammatory 21-day meal plan and diet guide, which is valid through the year. For more detailed answers from the podcast interview, here are Lindsay’s notes.
Today’s FAT LOSS SCHOOL lesson is for anyone staring at the scale in frustration. You're doing “all the things”—eating healthy, getting your steps in, crushing those workouts—and yet… nothing is moving. Not the scale, not your pants size, not your mood.
Today I'm teaching about the dreaded weight loss plateau and what to do when it happens to you.
CONNECT with Deborah Mallow at www.thedailydecisions.com.
Is your negative self-talk keeping you fat, sick, and depressed? Today's guest shares mantras and mindset shifts of positivity to help us stick with our weight loss journey.
Learn more from Deborah Mallow at www.thedailydecisions.com.
Check out her book here: https://amzn.to/4ivjLvf
ENROLL in Amy's next FASTer Way 6-week online class at https://www.fasterwaycoach.com/AMYBRYAN
CONNECT with Amy Bryan any of the following ways:
In this very special 100th episode of FAT LOSS SCHOOL, I'm giving the best gift I can give you, the secrets to the kingdom…the secrets that helped me lose the extra fluff over 7 years ago and keep it off this entire time. I bet you are here for it!
ENROLL in my next FASTer Way 6-week online class at https://www.fasterwaycoach.com/AMYBRYAN
CONNECT with Amy Bryan any of the following ways:
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