The Body Recomposition Podcast: Fat Loss and Strength Training for Women 35+

A science-backed guide for women 35+ on how to build a hormone-friendly morning routine using Atomic Habits and female physiology. Learn why motivation fades, why your mornings determine fat loss success, and how a simple 20-minute morning system can improve cortisol, energy, cravings, and consistency.If you’re a woman 35+ struggling with fat loss, low energy, inconsistent routines, or feeling like you’re constantly “starting over,” this episode explains the missing piece: your mornings. Robyn breaks down how a hormone-friendly morning routine, rooted in Atomic Habits and research from Dr. Stacy Sims, can completely shift your metabolism, stress levels, cravings, and ability to stay consistent with your goals.Inside the episode, you’ll learn the four non-negotiable pillars of a fat-loss-focused morning routine:A mental/spiritual anchor to regulate your nervous systemA nutritional anchor with 25–40g of protein within 45 minutes of wakingA movement anchor (even 5–10 minutes counts!)An organizational anchor that reduces clutter, stress, and decision fatigueYou’ll also hear real morning routines from Robyn’s clients—busy moms, nurses, shift workers, entrepreneurs—and how these small systems helped them improve their macros, steps, training consistency, and hormone balance.The episode finishes with a 20-minute Morning Routine Starter Plan you can begin tomorrow and instructions on how to grab your free Morning Routine Checklist on Instagram at @racfitness_. https://www.instagram.com/racfitness_/ or facebook https://www.facebook.com/racfitnessofficial/Perfect for women navigating perimenopause or life after 35, this episode shows you how to build a morning system that supports your hormones, simplifies your life, and finally moves the fat-loss needle—without relying on motivation or willpower.Timestamped Episode Outline00:00 – Welcome + how your morning routine predicts fat-loss success01:10 – Motivation vs. systems: Atomic Habits refresher04:30 – What chaotic mornings actually look like for women 35+08:30 – Hormones after 35: cortisol, blood sugar, dopamine, recovery, stress13:00 – The 4 pillars of a powerful morning routine16:00 – Pillar 1: Mental/Spiritual anchor (prayer, breathwork, journaling)19:30 – Pillar 2: Nutritional anchor—Dr. Stacy Sims & 25–40g protein on waking25:00 – How Robyn hits her morning protein + tips for “not a breakfast person”28:30 – Pillar 3: Movement anchor—5–10 minutes that change everything33:00 – Pillar 4: Organizational anchor—tiny habits that lower cortisol37:00 – Atomic Habits loop (cue, craving, response, reward) applied to mornings40:30 – Real client morning routines (moms, nurses, business owners)44:00 – The 20-minute Morning Routine Starter System46:15 – Final encouragement + where to grab the Morning Routine Checklist (@racfitness_)

If you feel like you keep setting goals, lose 20 lbs, gain muscle tone, eat cleaner, stay consistent with your lifts - but nothing ever sticks, this episode will feel like someone finally turned the lights on. Women 35+ (especially teachers, moms and busy professionals) are drowning in GOALS, lesson plans, deadlines, family schedules - but never taught the systems and identity shifts required to achieve REAL body recomposition. (FAT LOSS + MUSCLE GAIN) In this episode, we walk through the 6 Stages of Motivation -the research-backed cycle that explains why you start strong, lose steam, and then blame yourself. You'll finally see why nothing is wrong with you… you’ve just been relying on a stage of motivation that never lasts.Then we break down Chapter 1 of Atomic Habits, where James Clear explains why “You do not rise to the level of your goals. You fall to the level of your systems.”This is exactly why women, especially women over 35 struggle with fat loss, muscle building, and consistency: the goals are loud, but the systems are silent.As a former teacher, I also show you how the same structures we use in the classroom: daily routines, lesson objectives, prep steps, environment setup - are the same structures your health has been missing.Inside this episode, we cover:👉 The 6 Stages of Motivation and why women 35+ repeat them👉 Why your goals might be the reason you’re stuck👉 The real-life example of burnout after kids & teaching👉 Atomic Habits Chapter 1: why identity > motivation > goals👉 How tiny systems create huge results (compounding effect)👉 Why body recomposition is a lagging measure of daily habits👉 The weekly RAC system I used as a teacher + mom of 3This is not about “trying harder.” This is about building the identity, structure, and systems that actually work with your physiology after 35.*** If you are interested in the customized Macro Formulation, email me. I’ll calculate your science-backed macro plan using my 3-step quiz process(carb tolerance → macro type → intake alignment).📩 Email: racfitnessmn@gmail.comSubject line: “Macros”📲 Follow me on InstagramDaily science, some tough love, and real coaching for women 35+: @racfitness_00:00–05:00 — Aha moment + why goals alone don’t workRobyn explains the spark behind the episode and why women 35+ feel stuck in the goal → fail → restart cycle. Introduces the concept that systems—not goals—drive results.05:00–10:00 — The 6 Stages of Motivation explainedCovers the motivation cycle: inspiration → energy → intention → friction → drop-off → restart. Connects it to real life for teachers, moms, and women juggling too much.10:00–15:00 — Atomic Habits, Chapter 1: identity > goalsBreaks down the principle that you fall to your systems, not your goals. Introduces identity-based habits (“I am a lifter”) and why motivation is the weakest foundation for change.15:00–20:00 — Weekly RAC system + teacher-friendly structureExplains the core non-negotiables: protein, steps, scheduled lifts, sleep. Shows how teacher-style systems (prep, routines, structure) translate directly into fitness consistency.20:00–23:00 — Identity shifts + compounding habitsWraps up with how small habits compound into visible results and why nothing is wrong with the listener—they simply need a system that supports the woman they want to become. CTA to email for macros.If you’ve been feeling stuck, remember: nothing is wrong with you. You don’t need more motivation — you just need a system that matches the woman you’re becoming. Start small, stay consistent, and let the habits do the heavy lifting.

If you’re a woman 35+ who feels like you’re constantly thinking about food, battling cravings, or wondering why hunger feels louder lately, this episode is for you. Today we break down food noise: what causes it, why it happens as we age, and how to quiet it naturally using hormones, habits, and simple nutrition strategies.📱 Follow me on Instagram: @RACfitness_➡️ Look for today’s post: “Real Hunger vs Food Noise — The Visual Chart Breakdown”Teachers, moms, and busy women 35+ , if you’re exhausted, stressed, and constantly thinking about food, you’re not alone. In this episode, we break down the science of food noise and teaches you how to separate real hunger from emotional hunger while supporting your hormones, metabolism, and mental clarity.00:00 – 00:09 — Intro MusicWelcome back to The Body Recomposition Revolution — the podcast for women 35+ ready to understand their metabolism, hormones, cravings, and body composition with real science and simple strategies.Robyn introduces the topic of food noise — the mental chatter around food taking over social media, GLP-1 conversations, and women’s wellness circles.If you’re like most women 35+, you’ve battled food noise: the constant thoughts about eating, cravings, and hunger. Robyn normalizes the experience and sets the tone for a judgment-free, science-forward explanation.Robyn shares the moment she kept hearing the phrase and thought,“Oh… that’s exactly what I’ve lived through.”Food noise is a real hormonal + psychological experience — not a TikTok slogan. Robyn shares why it hits women harder as they age.A simple definition:👉 Intrusive, persistent thoughts about foodRobyn explains how it affects cravings, decisions, guilt cycles, and daily energy.Food noise is rooted in:Hunger hormonesStress hormonesBlood sugar swingsSleep disruptionEmotional regulationWomen 35+ often feel ALL of these louder.Internal triggers include:Under-eatingSkipping mealsHigh stressOvertrainingRestriction cyclesHormonal shiftsThis is why food noise appears when your body feels unsafe or deprived.Raw, relatable stories of feeling powerless around food, emotional eating cycles, and guilt.A deeper look at:Shifts in insulin responseIncreased stress loadsLower sleep qualityDecreased lean muscle massThese create louder hunger cues + stronger cravings.Why medications like Ozempic silence food noise — and how to support natural GLP-1 signaling through nutrition and lifestyle if you’re not using medication.Food noise appears when you're:StressedExhaustedOverwhelmedBoredRobyn breaks down dopamine loops and why certain foods hijack hunger.Practical steps Robyn uses with clients:Protein-forward meals30–40g protein at breakfastFiber + whole food structureBalanced macrosStrength trainingBlood sugar stabilizationAvoiding long gaps between mealsThese reset your hunger hormones AND your emotional patterns.Why certain foods feel “dangerous” to keep at home — and how to rebuild confidence without restricting food groups.One of the most powerful skills in body recomposition:👉 Understanding whether your body needs fuel or your brain needs comfort.Certain carbs spike dopamine and blood sugar → crash → food noise ×10Fiber + protein = stability.A powerful message:You will either overcome food noise — or be overcome by it.You are not broken.Your body needs support, not punishment.📧 Want your personalized macro formulation?Email: racfitnessmn@gmail.comPrice: $39Custom to YOU — carb tolerance, body type, lifestyle, and recomposition goals.📱 Follow me on Instagram: @RACfitness_➡️ Look for today’s post: “Real Hunger vs Food Noise — The Visual Chart Breakdown”#foodnoise #womenover35 #teacherwellness #teacherswholift #teacherlife #teacherhealth #momsover35 #fitteachers #teacherstrong #nutritionforwomen #bodyrecomposition #womenwholift #macrosforwomen #stresscravings #hormonehealth #fitnesspodcast #womenshealthpodcast #healthyteachers

In this episode of The Body Recomposition Revolution, Robyn Creary demystifies the world of macros: protein, carbs, and fats, and explains exactly how they shape your body composition.If you feel overwhelmed by calorie tracking or diet culture, this episode gives you the clarity you need to finally understand how food fuels fat loss, muscle gain, energy, and hormonal balance.Learn:✅ The science-backed difference between calories & macros✅ Why protein is essential for muscle and metabolism✅ How carbs can support fat loss and performance✅ The critical role of fats for women’s hormones✅ How to track macros without restriction or obsessionWhether you’re a busy mom, lifter, or woman 35+ ready to build muscle and lose fat sustainably, this episode gives you the blueprint for lasting transformation and is especially for the teachers, moms, and busy professionals who spend all day caring for others and are ready to take their energy and confidence back. If you’ve ever hit that afternoon wall or wondered why your “eat less, move more” plan stopped working, this one’s for you.macros explained • how to track macros • macro tracking for beginners• protein carbs fats • flexible dieting • calorie deficit vs macros • nutrition for women over 30 🎯 Want to know your exact macro targets?Get your personalized Macro Formulation for $39 📩 Email me at racfitnessmn@gmail.com with the subject line “Macros.”💪 Follow along for more tips on Instagram → @racfitness_ for daily education, real-world nutrition strategies, and body-recomposition insights.00:00 – 01:00 | Intro + HookRobyn welcomes listeners to The Body Recomposition Revolution and dives into the question everyone asks: What the heck are macros, and why does everyone talk about them?01:01 – 03:30 | The Confusion Around MacrosWhy most women feel overwhelmed or turned off by macro tracking—and why that confusion is costing them results.03:31 – 06:00 | What Macros Actually AreBreaking down the three macronutrients—protein, carbohydrates, and fats—and explaining what each one does in the body.06:01 – 08:30 | Calories vs. Macros: The Real DifferenceWhy counting calories alone doesn’t change your physique—and why learning your macro balance is the real game changer.08:31 – 11:00 | Protein: The Queen MacroHow protein supports lean muscle, boosts metabolism, and keeps you full.Robyn shares the “1 gram per pound” rule and explains why women 35+ need more, not less.11:01 – 14:00 | Carbs: Friend, Not FoeThe science behind carbohydrate timing, glycogen, and why cutting carbs can backfire for active women.14:01 – 17:00 | Fats: Hormonal HarmonyHow healthy fats regulate hormones, support recovery, and stabilize mood—especially during perimenopause and menopause.17:01 – 20:00 | How to Start Tracking Without OverwhelmRobyn breaks down how to start with simple food logging and realistic macro targets—no perfection required.20:01 – 23:30 | Flexible Dieting ExplainedWhy macro tracking is about freedom, not restriction. How to fit in wine nights, pizza, and family dinners while still progressing.23:31 – 26:30 | Mindset Shift: From Dieting to DataHow tracking macros turns emotional eating into empowered decision-making and helps women stay consistent long-term.26:31 – 28:30 | Common Macro Myths DebunkedRobyn tackles myths like “carbs make you fat” and “tracking is obsessive.”28:31 – 30:00 | Final Takeaway + InvitationClosing thoughts: macros are not a diet—they’re a tool for awareness and power. Robyn invites listeners to take the next step with personalized macro coaching.For Teachers Who Want to Feel Strong Again:Teaching is physically and mentally draining, and yet most advice for women in education revolves around dieting, not fueling. This episode breaks down how to use macros to build energy, muscle, and confidence that lasts all year long. #teacher burnout, strength training for teachers, teacher macros, teacher fitness podcast

Are you a woman 35 + doing “everything right” but still not losing weight? In this episode of The Body Recomposition Podcast: Fat Loss and Strength Training for Women 35 +, body-recomposition coach Robyn Creary breaks down why your metabolism isn’t broken, you’re just missing the key habit that actually works: food tracking.You’ll learn how to use macros, protein timing, and nutrition awareness to finally lose fat, build lean muscle, and protect your hormones.In this episode:Why “eating healthy” isn’t enough for weight loss after 35How under-eating protein and guessing portions keep you stuckThe truth about macro tracking, hormone-balanced nutrition, and metabolism resetHow to track without obsession Practical, real-life strategies for sustainable fat loss and body recomposition🎧 Press play if you’re ready to lose fat, build muscle, balance hormones, and feel strong, confident, and in control again.⏱ Episode Chapters00 : 00 – 02 : 00 | Intro & Reality CheckRobyn welcomes listeners back to The Body Recomposition Podcast and introduces the truth bomb: most women 35 + struggle to lose fat not because they’re lazy or broken, but because they skip the one habit that actually works: food tracking.02 : 01 – 05 : 00 | The “Healthy Eating” TrapShe calls out the myth of “I eat healthy.” Eyeballed portions, extra lattes, and kids’ leftovers all add up. Small, “doesn’t-count” bites like a few animal crackers can quietly derail fat-loss efforts.05 : 01 – 09 : 00 | Awareness = PowerRobyn shares her own experience of under-estimating intake and teaches why awareness is the first step in body recomposition. Tracking reveals what’s really going on with calories, macros, and consistency.09 : 01 – 13 : 00 | Why Women 35 + Must Track DifferentlyAfter 35, metabolism, hormones, and muscle mass change. Robyn explains why women need higher protein, steady energy, and smarter fueling, not starvation. Tracking helps protect muscle and hormones while still burning fat.13 : 01 – 17 : 00 | Mindset Shift & Practical TipsShe reframes tracking as a tool, not punishment. You won’t track forever; it’s short-term data to build long-term intuition. Start simple, hit protein first, stay within ± 10 % of your macro targets, and look for patterns instead of perfection.17 : 01 – 20 : 00 | Takeaway & ChallengeRobyn closes by challenging listeners to spend one week tracking everything, every bite, sip, and condiment. The clarity will change everything about how you see your body, hunger, and results.Keywords: weight loss for women over 35 • body recomposition • fat loss after 35 • macro tracking • how to track macros • metabolism after 35 • protein for women • strength training • hormone health • women’s fitness • RAC Fitness • Robyn Creary📣 Work with Robyn✨ Follow on Instagram: @racfitness_ for daily body-recomposition tips, workouts, and client transformations.💌 Get Your Custom Macros — $39: Email racfitnessmn@gmail.com to order your personalized macro formulation. It includes three quick quizzes and direct feedback from Robyn—your exact numbers delivered in just a few days.🔥 Apply for 1-on-1 Coaching: Want full support with your training, macros, and accountability? Apply for a RAC Fitness coaching spot (limited openings available).➡️ DM @racfitness_ on Instagram or email racfitnessmn@gmail.com to get started.

Fat loss after 35. Calorie deficit not working. Hormone-healthy weight loss for women. In this episode, Robyn Creary explains why eating less, cutting carbs, or trying keto isn’t helping and what to do instead. You’ll learn how to calculate your BMR (Basal Metabolic Rate), how to find your TDEE (Total Daily Energy Expenditure), and why the right deficit is the only path to fat loss.Robyn also breaks down:The truth about macros (protein, carbs, fats)Why tracking matters after 35How hormones change metabolism and recoveryPractical tips for protein timing and sustainable deficit creationTakeaway: After 35, fat loss requires more than “eat less, move more.” You need hormone-smart tracking, protein-forward nutrition, and a realistic calorie deficit.📩 Email me at ⁠racfitnessmn@gmail.com⁠ to:Get your custom macro formulation for just $39Or apply to join my RAC Ladies Group Coaching App for step-by-step guidance, workouts, and accountability👉 Instagram: @racfitness_👉 Facebook: ⁠facebook.com/racfitnessofficial⁠00:00:13 – 00:00:20 → Why your calorie deficit isn’t working after 3500:01:50 – 00:01:57 → How to calculate your BMR (Basal Metabolic Rate)00:02:57 – 00:03:03 → BMR = your “survival calories” at rest00:04:19 – 00:04:24 → Sarah (fictional example: 38, 5’7”, 200 lbs) → BMR ≈ 1,600/day00:05:28 – 00:05:34 → Why fat loss happens above BMR but below TDEE00:06:53 – 00:06:56 → The truth: you must track everything—no shortcuts00:07:56 – 00:08:03 → Sarah’s maintenance ≈ 2,280 calories/day00:08:37 – 00:08:40 → What being in a calorie deficit really means00:09:04 – 00:09:10 → Deficit = eating fewer calories than your TDEE00:10:51 – 00:10:54 → Most people under-estimate protein, carbs, and fats00:11:44 – 00:11:46 → Why at least a few months of consistent tracking matter00:12:41 – 00:12:45 → Macro breakdown: protein, fats, carbs, calories00:14:22 – 00:14:24 → Using a macro blueprint for fat loss clarity00:15:57 – 00:15:59 → Simple protein add-ins (like whey powder)00:18:58 – 00:19:08 → CTA: Email me at racfitnessmn@gmail.com or connect on IG @racfitness_ / FB /racfitnessofficial to get your custom macro formulation ($39) or apply for my RAC Ladies Group Coaching App00:19:32 – 00:19:36 → Closing thanks + invitation to tune in next weekHow to Find Your Deficit (Quick & Simple):BMR (Basal Metabolic Rate): Your “survival calories”—what your body burns just staying alive at rest.TDEE (Total Daily Energy Expenditure): BMR × activity factor (1.2–1.9). This includes workouts, walking, chores, digestion—everything.Deficit: Eat below TDEE (but above BMR) to burn fat while protecting your metabolism.👉 Example in show: Sarah (38, 5’7”, 200 lbs)BMR ≈ 1,660 calories/dayLightly active → TDEE ≈ 2,280 calories/dayFor fat loss → ~1,750–1,850 calories/day🚫 Below BMR = Danger Zone (body cuts corners, slows metabolism)✅ Between BMR & TDEE = Fat Loss Zone (safe, sustainable deficit)💪 Above TDEE = Surplus (muscle building)📩 Email me at racfitnessmn@gmail.com to:Get your custom macro formulation for just $39Or apply to join my RAC Ladies Group Coaching App for step-by-step guidance, workouts, and accountability👉 Instagram: @racfitness_👉 Facebook: facebook.com/racfitnessofficial

You’ve tried everything, tracking, cutting carbs, endless cardio, but still feel stuck. In this episode, I reveal the Fat Loss Pyramid for women over 35: the 5 proven ways your body actually burns fat. Learn why calorie deficit, protein, and strength training matter most, how hormones change the game, and why cardio is the least important piece.Currently not taking on more clients BUT email: racfitnessmn@gmail.com for personalized macro calculation - $39Chapters (Timestamps + Descriptions)00:10 – 01:19 | Why you feel stuck - Confusion, overwhelm, and wasted effort. Why women 35 plus are spinning their wheels.01:19 – 05:03 | Foundation: calorie deficit Energy balance explained in plain language, weekly averages, and why tracking is non-negotiable.05:03 – 10:56 | Protein: the protector Stacy Sims guidance on daily targets and per-meal dosing. Satiety, muscle, bone health.10:56 – 14:34 | Strength training: the game changer Progressive overload two to five days per week. Why weights drive recomposition after 35.14:34 – 14:48 | Sleep: the hidden factor Hunger hormones, circadian rhythm basics, quick recovery wins.14:48 – 18:49 | Cardio’s role Great for heart and mental health. How to use Zone 2 or short sprints without derailing strength.18:49 – 25:11 | Recap and action steps Review the pyramid. Pick one focus for this week: protein, sleep, or two strength sessions.Key TakeawaysA calorie deficit is the non-negotiable foundation of fat loss.Protein protects muscle, hormones, and metabolism during fat loss.Lifting weights is the most effective exercise for women 35+.Sleep is a hidden fat-loss weapon for regulating hunger hormones.Cardio is helpful, but it is the least important piece of the pyramid.

Habits of Successful Weight MaintainersInsights from the National Weight Control Registry (NWCR)Body Recomposition for Women 35+ | Sustainable Fat Loss | Science-Backed Fitness and NutritionThe National Weight Control Registry (NWCR) is a landmark long-term study on weight loss maintenance in the U.S., tracking over 10,000 individuals who have:Lost 30+ poundsMaintained that weight loss for at least one yearKept off an average of 66 pounds for 5.5 yearsSome maintained weight loss for over 60 yearsThis episode reveals the exact behaviors that help people lose weight—and keep it off—for the long haul.Whether you're a woman over 35 managing metabolism shifts, navigating body recomposition, or simply seeking sustainable, science-backed strategies, this episode offers proven steps toward lasting results.Research Highlights:Long-term fat loss is achievable—for thousands of participants, staying consistent proved far more powerful than perfection.There is no single path—while 45% relied on self-guided plans and 55% followed structured programs, nearly all created a calorie deficit and stayed active.Fast or slow, both paths work—some lost weight quickly, others over many years. What mattered most was building habits that are sustainable.There's no “finish line”—successful maintainers continue the same healthy behaviors indefinitely, evolving their lifestyle rather than reverting to old habits.Top 6 Habits of NWCR Long-Term Weight Maintainers:Daily Physical Activity90% engage in movement dailyAverage: 1 hour per dayMost common habit: brisk walkingLower-Calorie, Nutrient-Dense EatingMostly reduced-fat, whole-food dietsEmphasis on portion control, proteinNo fad diets—just consistencyEating Breakfast Daily78% start their day with breakfastHelps regulate appetite and sustain energySets a positive daily rhythmFrequent Self-Monitoring75% weigh themselves weeklyHelps catch small changes earlyEncourages proactive adjustments, not guiltLimited Screen Time62% watch fewer than 10 hours of TV per weekFrees up time for movement and intentional choicesReduces mindless snackingConsistency Over PerfectionSlip-ups are expected—but quickly forgivenRecovery matters more than perfectionProgress is built through persistence over timeWho Will Benefit from This Episode:Women 35+ seeking sustainable fat loss and metabolic resilienceAnyone facing challenges with weight regainFans of science-based fitness and nutrition guidanceThose curious about long-term body recomposition strategiesWomen navigating hormone shifts and lean muscle preservationIf you're searching on Apple Podcasts or Spotify for:“fat loss over 35”, “metabolism after menopause”, “body recomposition for women”, “how to maintain weight loss”, “science-backed fitness tips”, or “sustainable weight loss podcasts”…This is the episode you need.Subscribe now to The Body Recomposition Revolution wherever you listen.Ready for more inspiration between episodes? Follow me on Instagram for daily insights and behind‑the‑scenes support.Join my Facebook community, The Body Recomposition Revolution, for motivation and proven tips:Profile: The Body Recomposition Revolution (Robyn, Trainer • Teacher • Body Recomposition Coach) facebook.comYour transformation starts with daily habits, not dramatic changes.Listen. Apply. Stay consistent.Consistency is your strongest strategy.

🎙 EPISODE 6: Fasting & Food Timing for Women 35+: Hormones, Fat Loss & Strength Wondering if fasting is right for women over 35? Learn why certain fasting protocols may backfire—especially hormonally—and how food timing, rather than extreme restriction, promotes fat loss and muscle preservation.Keywords: fasting for women over 35, food timing hormones, fat loss podcastShould women fast? If you’ve been skipping breakfast or hitting the gym on an empty stomach in hopes of burning more fat, this episode is your wake-up call. In The Body Recomposition Revolution, Robyn breaks down the science of why traditional fasting backfires for women 35+ - and what to do instead.Using research from Dr. Stacy Sims and real client transformations, Robyn explains how eating earlier, more consistently, and around your workouts supports fat loss, hormone balance, and muscle preservation. Learn the truth about eating windows, the danger of fasted training, and how even small nutrition tweaks can dramatically change your metabolism and energy after 35.💡 Learning Objective:After this episode, women will understand how eating windows are different from fasting, and how eating at the right times will help you drop fat while supporting lean muscle and hormone balance.📲 Want more science-backed tools for body recomposition?Follow @racfitness_ on Instagram for free guides, female-focused training tips, and personalized coaching that supports your body NOW. 💾 Download: HER Fueling Guide: https://drive.google.com/file/d/1AWjAg42Ys-uV18d9ue_r9KWSnbbqolKi/view?usp=drivesdk[00:00] – Intro + Show PreviewWhy women 35+ need to stop copying male fasting protocols—and what to focus on instead.[01:15] – The Big Myth: Fasting Helps Women Burn FatRobyn explains how fasting triggers stress and fat storage in women over 35.[03:20] – Meet Your HypothalamusYour brain’s “boss” controls hormones and metabolism—and it hates fasting.[05:12] – Fasting vs. Eating WindowsLearn the difference and why long fasts are especially harmful to women’s hormones.[07:25] – Why Fasted Training BackfiresBlack coffee isn’t enough. Here’s why training without food leads to muscle loss, not fat burn.[08:10] – Robyn’s Mistake: A Year of Fasted WorkoutsWhat happened when she tried fasted training—and what fixed it.[09:07] – Your Body’s Survival ResponseCortisol spikes, metabolism slows, and fat is stored—especially belly fat.[10:44] – Simple Fix: Fuel Before TrainingEven 15g of protein or ½ cup Greek yogurt can reverse the hormonal damage.[12:56] – Client Success StoriesRobyn’s clients started eating more and dropped fat faster than ever before.[14:38] – What You Should Do InsteadEat early, eat frequently, and focus on pre- and post-workout fueling.[15:10] – Ideal Daily Eating Window12-hour overnight fast (7 PM–7 AM) followed by breakfast within 30–45 minutes of waking.[17:00] – Protein Distribution & Meal TimingAim for 3–4 balanced meals with ~30g of protein each.[18:17] – Pre/Post Workout Nutrition for Women 35+This is not optional—especially if you want muscle tone and recovery.[19:03] – Most Studies Are Done on MenWhy fasting “works” for men but harms active women.[20:14] – The Real Reason Women Store Fat After 35Under-eating tells your body to hold onto fat and burn muscle.[21:32] – Survival Mode: Why Your Brain Fights BackYour hypothalamus protects fertility and function—by storing energy, not using it.[22:29] – LEA and the Long-Term Risks of FastingLow Energy Availability wrecks your metabolism, menstrual cycle, and results.[23:00] – Final Takeaway: Fuel to ThriveYour body needs fuel to drop fat, build muscle, and feel strong. Period.

Episode 5: Fat Loss After 35: Cardio vs Strength Training for WomenWhat burns more fat—cardio or strength training—after 35? This episode explains why muscle-building dominates, how cardio fits in, and what training routines drive real body transformation.Keywords: fat loss podcast, cardio vs strength, body recomposition for womenIf you’re a woman over 35 who’s been told to “just do more cardio” to lose weight, this episode is going to flip that script. I’m breaking down the real science behind fat loss: where cardio fits in, where strength training dominates, and how to finally stop being stuck in the skinny-fat state. You’ll learn how to balance your training for body recomposition, why both cardio and lifting matter (but not equally), and what your plan should look like to burn fat and keep muscle at this point in your life - because it's different now, just like you. 🎧 Hit play if you want clarity, not cardio confusion.📲 Follow me on Instagram @racfitness_ for more tipsJump on my Facebook page ⭐️ If this helped you, leave a 5-star review on Spotify so I can reach more women like you!TimestampsTimestamps 00:00 – Intro to The Body Recomposition Revolution 00:40 – Why cardio vs. strength is so confusing for women 01:24 – How your brain processes fitness info 02:10 – My cardio journey & muscle-loss fears 02:50 – What cardio really does for women 35+ 03:35 – The problem with “calories burned” metrics 04:20 – Strength vs. cardio for long-term fat loss 05:10 – What strength training does that cardio can’t 05:50 – Debunking the “toning” myth 06:35 – Muscle and metabolism explained 07:25 – What’s actually happening when you burn fat 08:10 – EPOC: The afterburn effect 09:00 – Hormonal impact of lifting vs. cardio 09:50 – Why muscle protects your body as you age 10:45 – Strategic cardio use for women 35+ 11:30 – The dangers of cardio-only routines 12:20 – How to combine strength + cardio for recomposition 13:10 – Zone 2 vs. HIIT: how to use both 14:00 – Ideal training balance for fat loss 14:45 – My favorite weekly split 15:30 – What happens when you lift consistently 16:10 – What cardio looks like in the RAC Program 17:00 – What not to worry about when starting 17:50 – How lifting reshapes your body 18:35 – Signs you need more resistance training 19:20 – Cardio is not the enemy (but it’s not the hero) 20:05 – Stop spinning your wheels: final tips 21:00 – Finding the right training balance 22:00 – My personal approach to women 35+ 23:00 – It’s never too late to build strength 24:00 – The mindset shift that changes everything 25:00 – Final thoughts and outro

🎙️ Episode 4: Carbs and Recomposition: How Women Over 35 Lose Fat & Build MuscleDid you know carbs can be your best tool -not your enemy - for building muscle and losing fat after 35? This episode reveals how strategic carb intake supports hormones, energy, and long-term results.Keywords: carbohydrates for fat loss, body recomposition for women 35+, hormonal balance📲 Follow Robyn on Instagram: @racfitness_👥 Join the free Facebook community: Body Recomposition for Women 35+ https://www.facebook.com/profile.php?id=61576689415603&sk=about📥 Download the free guide: The Carbohydrate Blueprint & Food List — your step-by-step cheat sheet for using carbs to fuel muscle, fat loss, and hormone health after 35.⚠️ Content Warning:This episode discusses restrictive dieting, disordered eating patterns, and body image. Listener discretion is advised, especially if you're currently in recovery or sensitive to these topics.🎧 Episode Description:For women over 35, cutting carbs may actually do more harm than good. In this episode, Robyn dives into the truth about carbohydrates—and why they’re crucial for body recomposition, especially in perimenopause and beyond. You’ll learn how carbs support muscle retention, boost metabolism, and help balance hormones when used strategically with strength training and protein. If you’ve ever feared bread or been stuck in a low-carb plateau, this episode will flip the script.🎯 Learning Objective:By the end of this episode, you’ll understand why low-carb diets often stall fat loss for women 35+, and how to reintroduce the right kinds of carbs to build muscle, boost energy, and support long-term body transformation.⏱️ Time Stamps:​00:00–02:00 – The dangerous “cut carbs” myth​02:01–05:30 – What carbs actually do in the body​05:31–09:45 – Insulin, metabolism, and muscle after 35​09:46–14:00 – Why low-carb diets can increase belly fat​14:01–18:20 – Carbs as a tool for training + recovery​18:21–23:00 – The best carbs for women 35+​23:01–27:45 – How to time your carbs without storing fat​27:46–End – Recap + your free resource to get started🔥 Favorite Quote:“Carbs don’t make you fat. They make your muscle-building machinery work.”💪 Want to make carbs work for you?Start with The Carbohydrate Blueprint & Food List — a free visual guide that shows you exactly what types of carbs to eat, when to eat them, and how they support your muscle, fat loss, and hormone goals.Then come say hi on Instagram @racfitness_ or join the Body Recomposition for Women 35+ Facebook group to connect with others on the same journey.https://freepodcasttranscription.com/transcription/c8a275faf21b1a26bb6d8a05420424a095e6941e.srt https://freepodcasttranscription.com/transcription/c8a275faf21b1a26bb6d8a05420424a095e6941e.srt

🎙 EPISODE 3: Will Lifting Make You Bulky? Strength Training & Fat Loss After 35Think lifting makes women bulky? Think again. This episode busts myths and shows how strength training transforms metabolism, body composition, and confidence for women 35+.Keywords: strength training after 35, build muscle burn fat, women’s metabolismStill avoiding strength training because you're afraid of “bulking up”? You’re not alone but it’s time to ditch that myth. In this episode of The Body Recomposition Revolution, Robyn breaks down why lifting weights is the most powerful tool for fat loss and body reshaping in your 30s, 40s, and beyond. Learn how muscle transforms your metabolism, enhances hormone health, and gives you the toned, athletic look you’re after—without ever looking “too big.”💡 Learning Objective:Listeners will understand why lifting weights does not make women bulky, how muscle drives fat loss and physique changes, and how to confidently begin strength training as a woman 35+.🔍 Keywords: lifting for women, body recomposition, build muscle burn fat, strength training after 35, women’s metabolism, perimenopause fitness, fat loss over 40, does lifting make you bulky, weight training myths📲 Want more science-backed tools for body recomposition?Head to @racfitness_ on Instagram for free resources, coaching tips, and step-by-step guidance to help you build muscle, burn fat, and feel strong at every stage of life.⏱ Episode Timeline:[00:00] – Intro Music + Show WelcomeQuick overview of The Body Recomposition Revolution and today’s myth-busting focus: why lifting won’t make you bulky.[00:37] – The Myth That Holds Women BackRobyn introduces the fear of bulking and why it’s still so common.[01:10] – Why Women 35+ Need MuscleDeclining hormones, slower metabolism, and age-related muscle loss make strength training non-negotiable.[02:50] – What Actually Causes a Bulky Look?Spoiler: It’s not lifting. Learn what contributes to “softness” vs. true tone.[05:15] – Muscle = Metabolic GoldHow lifting boosts fat burn, improves insulin sensitivity, and reshapes your body from the inside out.[07:00] – Cardio vs. Strength: Which Wins for Recomp?Robyn compares long cardio to strategic lifting and explains why muscle-building is more effective.[08:40] – What 3–4 Lifting Days/Week Can DoConfidence, curves, and long-term metabolism support—without restricting food or overtraining.[10:30] – Getting Started with LiftingSimple strength training principles for women new to weights or returning after time off.

🎙️EPISODE 1: Welcome to the very first episode of The Body Recomposition Revolution - a podcast created to (alleviate the constant, long-winded voice recordings I send my clients) help women 30+ build muscle, burn fat, and FINALLY reshape their bodies - the RIGHT way. This episode breaks down exactly why traditional weight loss methods fall short for women 35+ and how body recomposition changes the game. You’ll learn why losing fat and building muscle at the same time is possible with science-backed methods tailored to your hormones, metabolism, and age.#BodyRecompositionPodcast #FatLossAfter35 #StrengthTrainingWomen🧠 The Body Recomposition Blueprint for Women 35+Podcast Episode 1 Companion Guide (click for FREE blueprint) 🎙 Episode Description: If you're a woman 35 or older, stuck in a cycle of dieting and scale obsession, this episode is your wake-up call. Robyn explains the difference between traditional weight loss and body recomposition—why it matters, how it works, and why it's the smartest way to build muscle, burn fat, and reclaim your body after 35.🎯 Learning Objective:By the end of this episode, you will understand the difference between weight loss and body recomposition and why that shift in focus matters so much for women 35+.⏱ Timestamp Breakdown00:00 – Welcome + Who This Podcast Is ForMeet Robyn, a teacher-turned-body-recomp coach. She shares her mission: to bring science-backed tools to women 35+ who are tired of dieting and ready to change their bodies for good.02:00 – Why Traditional Weight Loss Doesn’t Work for Women Over 35Robyn dives into why the “eat less, move more” advice stops working as we age—and how hormones, muscle mass, and metabolism all play a role.04:45 – What Is Body Recomposition?A clear explanation of body recomp: losing fat and building muscle simultaneously—and why the scale can’t measure it properly.07:30 – How Muscle Changes EverythingHow building lean muscle improves your metabolism, insulin sensitivity, fat-burning, and long-term weight regulation.10:15 – Weight Loss vs. Recomposition: The Key DifferencesWhy focusing only on weight loss often leads to a smaller but still “soft” body—and why body recomposition gives you shape, strength, and long-term results.13:10 – Why This Is Especially Critical for Women 35+Robyn explains how age-related hormonal shifts (like perimenopause and lower estrogen) make muscle-building even more important in your late 30s and 40s.16:00 – What to Expect From This Podcast SeriesRobyn outlines what you’ll get in future episodes: research-backed tools, macro advice, strength training tips, and mindset coaching.18:15 – The First Step: ProteinHomework for listeners: Start by eating 1g of protein per pound of body weight per day—and why this is the foundation of any successful recomposition plan.20:30 – Closing Thoughts + CTARobyn wraps with encouragement and reminds you to follow on Instagram @racfitness_ for more tools and support.

🎙 EPISODE 2: Protein for Fat Loss and Muscle Gain After 35 | Body Recomposition PodcastDiscover why protein is the unsung hero of body recomposition for women over 35. Learn the right intake and timing strategies to support lean muscle gain and sustainable fat loss without extreme dieting or cardio overload.Keywords: protein for women over 35, body recomposition, fat loss podcastStruggling to lose fat or see definition: despite working out? It’s not your age. It’s not your willpower. It’s likely your protein intake.In this episode of The Body Recomposition Revolution, Robyn breaks down the science behind why women 35 and older need more protein than ever to see visible changes in their bodies. Learn how eating more protein can actually help you build lean muscle, torch fat, and finally achieve that toned, athletic look—without extreme dieting or cardio overload.💡 Learning Objective:Listeners will understand how protein supports fat loss and muscle building for women 35+, and be able to identify the optimal daily protein intake needed to support a successful body recomposition plan.🔍 Keywords: protein for women over 35, body recomposition, build muscle burn fat, fat loss for women, high protein diet, perimenopause fitness, women’s metabolism, how to eat for muscle tone📲 Want more science-backed tools for body recomposition?Head to @racfitness_ on Instagram for free resources, coaching tips, and step-by-step guides to help you build muscle, burn fat, and feel strong at every stage of life.30g of Protein: https://www.instagram.com/p/DG6mlMGuLsE/?utm_source=ig_web_copy_link[00:00] – Intro Music + Show DescriptionQuick overview of the Body Recomposition Revolution and today’s learning objective: understanding how protein drives fat loss and muscle gain.[01:40] – What Is Body Recomposition?Difference between fat loss vs. weight loss, and why looking “toned” means building muscle.[03:20] – Personal Story: Postpartum and PlateauRobyn shares her personal turning point at age 35 and how traditional dieting stopped working.[06:10] – Discovering Dr. Stacy SimsHormonal shifts at 35+, Dr. Sims’ research, and why our training and nutrition must change.[08:30] – Protein 101What protein is, how it supports muscle repair, and why it’s critical for recomposition.[10:40] – Why Women Need MORE ProteinDebunking the outdated RDA and explaining Dr. Sims’ recommendations for active women.[13:00] – Common Protein MistakesMissteps in distribution, total intake, and underestimating protein needs.[15:20] – Tracking & AwarenessWhy and how to use a macro tracking app like MacrosFirst or MyFitnessPal.[17:00] – High-Protein Food IdeasQuick list of easy, high-protein staples and preparation tips.[20:10] – Prep Is PowerMeal prep strategy, batch cooking, and the importance of making your health a priority.[23:30] – Discipline vs. DiscomfortMindset: choosing your hard, putting yourself first, and staying consistent.[25:30] – Closing: 30g Protein Cheat SheetA roundup of foods that deliver 30g of protein and a recap of the episode’s objective.