Fat Loss School for Women Over 50 | Strategies to Lose Weight and Belly Fat After Menopause with Intermittent Fasting, Carb C

Amy Bryan, FASTer Way to Fat Loss® Certified Weight Loss Coach
  • 4.9 (85)
  • Nutrition
  • Updated Weekly

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

  1. 2d ago

    5 Traits of Women Who Stay Healthy After 50: Declutter Your Diet Mentality & Make Healthy Living Stick

    What do women who successfully declutter their homes have in common with women who maintain a healthy lifestyle after 50? More than you might think! If you're tired of starting another diet every Monday, struggling to stay consistent with exercise, or feeling overwhelmed by everything you think you need to change to lose fat after menopause, this episode of FAT LOSS SCHOOL is for YOU! We're borrowing five powerful traits from successful declutterers and applying them to fat loss, healthy habits, mindset, and sustainable living for women over 50. You'll discover why women who make healthy living stick: Trust themselves instead of constantly second-guessing their choices. Let go of their old identities and outdated beliefs about dieting, exercise, and aging. Make decisions and stop redeciding, reducing decision fatigue around food and fitness. Take small, consistent steps rather than attempting another overwhelming lifestyle overhaul. Know how to RESUME after vacations, holidays, illness, or life's inevitable interruptions. We'll talk about how to stop the all-or-nothing dieting mentality, create realistic nutrition and exercise habits, and build a lifestyle that supports fat loss, muscle preservation, energy, and healthy aging after menopause. ❤️ Join my FREE Facebook community for women 50+: https://www.facebook.com/groups/fasterwaywithamybryan 🎯 Join my FASTer Way fabulous-over-fifty VIP Membership Program: https://www.fasterway.com?aid=AMYBRYAN FAT LOSS SCHOOL — REAL EDUCATION. LASTING RESULTS.

  2. 5d ago

    248. Lies I Taught In Medical School: What Dr. Robert Lufkin Says Women Over 50 Should Know About Metabolic Health

    What if some of what we've been taught about weight loss, nutrition, chronic disease, and healthy aging is incomplete? In this Friday Extra Credit episode of FAT LOSS SCHOOL, Amy Bryan shares her CliffsNotes-style book report on Lies I Taught in Medical School by physician and medical professor Dr. Robert Lufkin. Lufkin challenges several conventional ideas about obesity and chronic disease and makes the case that metabolic health and insulin resistance deserve much more attention. Amy shares the biggest lessons she took from the book—including why “eat less and exercise more” doesn't tell the whole story, why strength training and maintaining muscle after 50 matter, and why our daily choices should be about far more than losing weight. You'll also hear about the important difference between lifespan and healthspan and why habits such as eating nutritious whole foods, prioritizing protein, strength training, walking and aerobic exercise, sleeping well, managing stress, and being intentional about when we eat can support our health as we age. The goal isn't simply to become smaller after menopause. It's to become stronger, healthier, more metabolically resilient, and better equipped to enjoy the decades ahead. 🎓 Your Friday Extra Credit homework: Ask yourself, “What am I doing today for my future healthspan?”  JOIN US in my free FAT LOSS SCHOOL Facebook Community here: https://www.facebook.com/groups/fasterwaywithamybryan  JOIN US in my fabulous-over-fifty VIP Membership group here (discount code VIP2026): https://www.fasterway.com?aid=AMYBRYAN  EMAIL Amy Bryan here:  amy@fatlossschool.net ORDER today's book here:  https://link.amazon/B0aadRcLa

  3. Oct 19

    247. Hidden Sugars, Insulin Resistance, & Fat Loss After 50: Our 5-Day Sugar Detox

    Could hidden sugars be sabotaging your fat loss, energy, and metabolic health after 50?  In this episode of FAT LOSS SCHOOL, we're uncovering the connection between added sugar, insulin resistance, menopause belly fat, blood sugar, and chronic disease risk. You'll learn how excess added sugar can contribute to unhealthy eating patterns and metabolic problems, why insulin resistance matters for women over 50, and how to read nutrition labels to uncover hidden sugars. Plus, I'm sharing a simple 5-day sugar-reduction framework you can use anytime to become more intentional about your nutrition, reduce your reliance on sugary foods, and build healthier habits. We're also clearing up some sugar myths! Whole fruit isn't the enemy, insulin isn't a villain, and a sugar detox doesn't mean starving yourself or eliminating all carbohydrates. 🎃 JOIN OUR 5-DAY SUGAR DETOX: OCTOBER 26–30! Our official FASTer Way 5-Day Sugar Detox is included in my VIP membership for just $79/month. You'll receive our Sugar Detox Guide, daily checklist, meal guidance, personalized macros, workouts, nutrition tracking app, coaching, and support from our fabulous-over-fifty community. 🎁 LIMITED-TIME BONUS: Join VIP using code LUMI and receive our newest product, ProteinPlus, FREE! 👉 Join my FASTer Way VIP program: https://www.fasterway.com?aid=AMYBRYAN ❤️ Contact info, freebies, and my free Facebook community for women 50+ here:  www.linktr.ee/amybryanfasterway

  4. Oct 16

    246. Eat Healthy on a Budget: 10 Money-Saving Tips for Women Over 50

    Can you eat healthy, prioritize protein, and work toward your fat-loss goals without spending a fortune at the grocery store? Absolutely! In this Friday Extra Credit episode of FAT LOSS SCHOOL, Amy shares practical ways to eat healthy on a budget, save money on groceries, reduce food waste, and make nutritious eating more affordable—especially for women over 50 working toward better health, fat loss, and muscle maintenance. You don't need expensive “health foods,” specialty grocery stores, or a refrigerator full of complicated meal-prep containers to eat well. Sometimes the simplest foods—and the simplest meals—are the best place to start. In this quick lesson, you'll learn how to: 🛒 Build simple, budget-friendly meals around protein, produce, healthy carbohydrates, and fats 💰 Compare store brands and use unit pricing to find the best grocery deals 🥦 Save money with frozen and canned fruits and vegetables 🥩 Buy protein and other staples in bulk—when it's actually cheaper 📱 Use curbside grocery pickup to reduce impulse purchases and track spending 🧊 Freeze foods before they spoil and reduce food waste 🍗 Repurpose leftovers into easy, high-protein meals 🥗 Decide when convenience foods may actually save you money 🏠 “Shop” your refrigerator, freezer, and pantry before heading to the grocery store 🥣 Avoid spending extra money on trendy foods just because they're marketed as “healthy” If you're a woman over 50 who wants to lose fat, build or maintain muscle, eat more protein, improve your nutrition, and create healthy habits that work in real life, this episode will help you make your grocery budget work harder for you. Join Amy in her free FAT LOSS SCHOOL community, her fabulous-over-fifty VIP membership, or grab a free guide here: www.linktr.ee/amybryanfasterway

  5. Oct 12

    245. Fat Loss After 50: Your Road Map From Menopause Belly Fat to a Strong, Healthy Lifestyle

    If you're a woman over 50 frustrated by menopause belly fat, weight gain, a changing metabolism, or the feeling that “eat less and exercise more” just isn't working anymore, consider this episode your field trip to a different way of thinking. In this episode of FAT LOSS SCHOOL, Amy Bryan takes you on a road trip from frustrated and confused to creating a sustainable healthy lifestyle after 50—using the lessons that completely changed her own approach to nutrition, exercise and aging. Despite having three college degrees and eventually holding the top job in a school system, Amy admits she knew almost nothing about nutrition. She thought eating fat made you fat, didn't understand carbohydrates, wasn't prioritizing protein, and believed fasting was simply a way to eat fewer calories. And after more than 20 years as a runner, she thought better results required running longer, farther and faster—yet she weighed more at her third half marathon than her first and eventually found herself dealing with pain and injury. The education that followed changed the road she was traveling. You'll learn why sustainable fat loss after 50 involves much more than cutting calories and adding cardio, including the roles of protein, macros, intermittent fasting, carb cycling, strength training, HIIT, walking, sleep, recovery and mindset. Amy also explains why transformation after menopause shouldn't be measured only by pounds on a scale. Progress may also look like inches lost, more muscle and strength, better energy and sleep, improved mobility and stamina, changing cravings, greater nutrition knowledge, more confidence, and a healthier relationship with food and exercise. And most importantly, you'll see the ultimate destination: Not another diet you eventually quit—but a healthy lifestyle that becomes simply how you live. 🎓 YOUR NEXT STOP: Continue learning with FAT LOSS SCHOOL podcast, join Amy's free Facebook community or enroll in her VIP Membership if you're ready for ongoing workouts, nutrition strategies, coaching, accountability and a community of fabulous-over-fifty women. You don't need to punish your body into becoming smaller. You can learn how to fuel it, strengthen it and take care of it for the life you still have ahead of you. ❤️ Join Amy's fabulous-over-fifty membership group here: https://www.fasterway.com?aid=AMYBRYAN  Email Amy here:  Amy@fatlossschool.net

  6. Oct 9

    244. How Much Time Does It Really Take to Get Healthy After 50? My FASTer Way "Day in the Life"

    How much time does it REALLY take to live a healthy lifestyle, lose fat, and build or maintain muscle after 50? If you picture hours of exercise, all-day Sunday meal prep, complicated macro calculations, and starving your way through intermittent fasting, this episode may surprise you. In this Friday Extra Credit episode of FAT LOSS SCHOOL, Amy takes you behind the scenes for a real day in the life of the FASTer Way lifestyle and shares how she fits strength training, walking, macro tracking, intermittent fasting, protein, sleep, and recovery into her everyday routine. After nine years of living the FASTer Way, healthy habits don't consume Amy's day—they help support the life she wants to live. The goal isn't to find hours every day to “get healthy.” It's to find repeatable pockets of time that allow you to take care of yourself consistently. Interested in working with Amy? If you're a woman over 50 who wants to lose body fat without sacrificing muscle, learn sustainable nutrition strategies, strength train effectively, and build healthy habits that work in real life, Amy would love to coach you through the FASTer Way. 👉 WORK WITH AMY: https://www.fasterway.com?aid=AMYBRYAN Have you ever thought about becoming a FASTer Way coach? Amy also shares how becoming a FASTer Way coach after retirement gave her something that combines health, creativity, community, accountability, and income. If you've loved your own FASTer Way experience—or you're curious about turning an interest in health and fitness into a coaching business—there is a FASTer Way Coaching Information Event on October 27. Register even if you can't attend live so you can receive the replay. 👉 COACHING INFORMATION EVENT — NOVEMBER 4: https://www.fasterwaytofatloss.com/certification?aid=AMYBRYAN 🎓 Your Extra Credit assignment: Stop looking for a free hour. Find your first 15 minutes and start there. Healthy living shouldn't become your full-time job. It should help you live your life better.

  7. Oct 5

    243. The Weekly Reset for Women Over 50: Make Healthy Eating and Exercise Easier

    What if staying consistent with healthy eating and exercise isn't a willpower problem—but a systems problem? In this episode of FAT LOSS SCHOOL, Amy shares a simple Weekly Reset for women over 50 designed to make nutrition, strength training, meal planning, movement, and healthy habits easier to fit into real life. And no—you do NOT need to spend your entire Sunday meal prepping! A successful weekend or weekly reset isn't about creating the perfect schedule. It's about reducing decision fatigue and making healthy choices easier before the busy week begins. You'll learn how to: 🗓️ Look at your real-life calendar before planning meals and workouts 💪 Schedule strength training with a backup plan 🥩 Create a simple weekly protein plan 🥗 Prep flexible ingredients instead of seven days of rigid meals 🚨 Keep quick “emergency meals” available for crazy days 🛒 Review and restock the foods that support your goals 👟 Set up your environment to make exercise and movement easier 🧠 Reduce decision fatigue instead of relying on willpower ⏱️ Create a 15-, 30-, or 60-minute reset based on the time you actually have ❤️ Stop putting everyone else on the calendar while leaving yourself off Amy also shares some of the quirky systems she's used for years—including Water, Waste & Wash Wednesday and her daily TO DO and TA DA lists—and explains why simple routines can make consistency easier. Your reset doesn't even have to happen on the weekend. The goal is to create a rhythm that fits your work, family, travel, grandchildren, appointments, and real life. Because sustainable fat loss after 50 isn't about becoming better at starting over every Monday. It's about creating systems that help you keep going. Explore and join Amy's free FAT LOSS SCHOOL community, her fabulous-over-fifty ViP membership, and grab a free guide here at this link:  www.linktr.ee/amybryanfasterway

  8. Oct 2

    242. Don't Wait Until January! The FINAL 90 Healthy Habits Free Challenge for Women Over 50

    Why wait until January to start taking care of yourself when you could enter 2027 already stronger, healthier, and practicing the habits you want to keep? In this Friday Extra Credit episode of FAT LOSS SCHOOL, Amy introduces THE FINAL 90—a completely FREE 12-week healthy-habits series for women over 50 happening inside her free Facebook community. Each week, you'll join Amy for a quick Sunday School health lesson followed by ONE simple focus assignment to practice during the week. We'll cover important topics for fat loss and healthy aging after 50, including intermittent fasting, whole foods, macros, carb cycling, sleep and recovery, stress and cortisol, mindset, strength training, HIIT, and more. And because Amy is a former educator, of course there's a FINAL 90 Report Card! 🎓 You'll use it to track each week's progress and watch those small, consistent actions add up. Amy also shares two personal stories about finishing: completing three half-marathons only to realize she had been chasing the wrong finish line, and the infamous 17 Day Diet she didn't even make it 17 days on! 😂 The lesson? Finishing strong isn't about forcing yourself through another temporary diet. It's about building habits worth continuing after the challenge ends. Imagine arriving at January 1 while everyone else is getting ready to start and being able to say: “I already started.” 👟 JOIN THE FREE FACEBOOK COMMUNITY + THE FINAL 90: https://www.facebook.com/groups/fasterwaywithamybryan  📋 GET YOUR FREE FINAL 90 REPORT CARD: https://amybryanfasterway.myflodesk.com/o3djjaghc2  Twelve weeks. Twelve lessons. Twelve opportunities to become a little more like the strong, healthy woman you want to be. Don't wait for January. Let's finish 2026 STRONG together! 🎓❤️ Want more? 🎯Start your FASTer Way to Fat Loss® journey here: https://www.fasterway.com?aid=AMYBRYAN

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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

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