The Fierce and Fit Mentor Podcast

Clarice Yau
  • 5.0 (1)
  • Health & Fitness
  • Updated Weekly

Welcome to the **Fierce and Fit Mentor Podcast**, where women over 40 reclaim their power, transform their bodies, and master their health during perimenopause, menopause, and beyond. I’m Clarice Yau, a holistic health coach helping women crush belly fat, build fierce strong muscles, and balance hormones—without fad diets. Tune in for science-backed tips, motivation, and strategies to thrive in midlife. Join my Facebook group, *Fierce Women: Sculpting Powerful Bodies and Champion Mindsets,* and start your journey to becoming your fittest, fiercest self!

  1. 1d ago

    Why most women never achieved body recomposition -and how to (Part 4 of 4-part Bikini Series)

    Episode 51: Why Most Women Over 40 Never Achieve Body Recomposition - and how to Most women think body recomposition simply means losing weight. It doesn't. In this episode of The Fierce & Fit Mentor Podcast, I explain why so many women over 40 lose weight but never achieve the lean, toned, strong body they're actually looking for. You'll learn why losing fat and building muscle require completely different signals, why chronic inflammation, poor sleep, blood sugar imbalance, cortisol, gut health, and hormone changes can keep your body stuck, and why simply eating less often backfires—especially during perimenopause and menopause. I also walk through the exact Fierce Women Body Recomposition Methodology that has helped hundreds of women improve their metabolism, reduce belly fat, build muscle, and create lasting body composition changes. Halfway through the episode, you'll also hear from one of my incredible clients, Mag Andave, who shares her transformation story after living with autoimmune disease. In just four months she achieved: • 30 pounds lost• 62.94 inches lost• More than 29 inches off her midsection• Visible abdominal definition• Dramatically improved energy• Smaller clothing sizes• Lower resting heart rate• A body she says is leaner than it was in her 20s Most importantly, Mag explains what finally "clicked," what surprised her most during the journey, and why she now feels younger than she has in decades. ✔ The difference between weight loss and body recomposition ✔ Why muscle is the most powerful anti-aging organ in your body ✔ Why chronic inflammation blocks fat loss ✔ How insulin resistance affects belly fat ✔ The connection between cortisol, hormones, gut health, and metabolism ✔ Why crash dieting slows your metabolism ✔ How progressive overload transforms your body after 40 ✔ Why protein, recovery, and consistency matter more than perfection ✔ The exact body recomposition sequence we teach inside the Fierce Women Community If you're tired of chasing the scale and you're ready to build a stronger, leaner, healthier body, this episode will completely change how you think about fat loss. Because the goal isn't simply to weigh less. The goal is to become more. Want our 4 -week Bikini Workbook? Drop Bikini below and we'll connect with you. Join our free community here with weekly live free trainings: https://tinyurl.com/2u3ad6zv

    1h 35m
  2. 🔥𝗧𝗵𝗲 𝗛𝗶𝗱𝗱𝗲𝗻 𝗛𝗼𝗿𝗺𝗼𝗻𝗲 𝗦𝗶𝗴𝗻𝗮𝗹𝘀 𝗞𝗲𝗲𝗽𝗶𝗻𝗴 𝗪𝗼𝗺𝗲𝗻 𝗦𝘁𝘂𝗰𝗸

    Jun 12

    🔥𝗧𝗵𝗲 𝗛𝗶𝗱𝗱𝗲𝗻 𝗛𝗼𝗿𝗺𝗼𝗻𝗲 𝗦𝗶𝗴𝗻𝗮𝗹𝘀 𝗞𝗲𝗲𝗽𝗶𝗻𝗴 𝗪𝗼𝗺𝗲𝗻 𝗦𝘁𝘂𝗰𝗸

    Episode 50: 𝗧𝗵𝗲 𝗛𝗶𝗱𝗱𝗲𝗻 𝗛𝗼𝗿𝗺𝗼𝗻𝗲 𝗦𝗶𝗴𝗻𝗮𝗹𝘀 𝗞𝗲𝗲𝗽𝗶𝗻𝗴 𝗪𝗼𝗺𝗲𝗻 𝗦𝘁𝘂𝗰𝗸 𝗔𝗳𝘁𝗲𝗿 𝟰𝟬 👀 Do you feel like you're doing everything "right" but still struggling with belly fat, cravings, low energy, poor sleep, inflammation, or weight loss resistance? In this episode of The Fierce and Fit Mentor Podcast, Clarice Yau uncovers the hidden hormone signals that may be preventing your body from responding. You'll learn how cortisol, insulin sensitivity, muscle loss, gut health, sleep, inflammation, and blood sugar regulation all work together—and why so many women over 40 feel stuck despite eating healthy and exercising consistently. Inside this episode, we discuss: ✔ Why your body may be adapting protectively rather than "failing"✔ The connection between stress, cravings, and stubborn belly fat✔ How muscle influences metabolism and hormone health after 40✔ The impact of sleep and gut health on weight loss✔ Why random internet advice often fails women in perimenopause and menopause✔ Practical ways to create better hormone signals and help your body become more responsive 💗 Your body is not broken. It's responding to the signals it's receiving. Tune in to learn how to stop fighting your body and start working WITH it. Join us in our free community for more free trainings: https://tinyurl.com/2u3ad6zv

    1h 33m

  3. May 29

    Reinventing your metabolism 🔥 (Part 1 of 4 part Bikini Series)

    Episode 49: Reinventing Your Metabolism 🔥 How to Train Your Body to Respond Again Have you ever felt like your metabolism slowed down after 40? Maybe you're eating less, exercising more, trying harder than ever—and still struggling with belly fat, cravings, low energy, or a body that doesn't seem to respond the way it used to. In this episode, Clarice Yau breaks down why your metabolism is not broken—it is adaptive. You'll learn how years of dieting, chronic stress, poor sleep, muscle loss, inflammation, blood sugar instability, under-eating, and inconsistent habits can all influence metabolic function and body composition. Topics covered include: ✔ What metabolism really is (and why it's more than calories)✔ Why your body adapts to the signals you repeatedly give it✔ The 4 major metabolic signals affecting women over 40✔ How under-eating can actually slow metabolic output✔ The connection between stress, cortisol, cravings, and fat loss resistance✔ Why muscle is one of the most powerful metabolic organs in the body✔ How blood sugar stability impacts energy, hunger, and body composition✔ The surprising role sleep plays in metabolism and cravings✔ Why protein becomes increasingly important after 40✔ How to create stronger metabolic signals through nutrition, movement, recovery, and consistency If you're struggling with stubborn belly fat, weight loss resistance, low energy, cravings, menopause-related changes, or a metabolism that feels "stuck," this episode will help you understand how to train your body to respond again. Your metabolism is not your enemy. It's a communication system. And the body you want is built through repeated signals—not punishment. Topics:Metabolism After 40 • Women's Metabolism • Menopause Weight Gain • Belly Fat • Cravings • Cortisol • Blood Sugar • Protein • Muscle Building • Body Recomposition • Weight Loss Resistance • Metabolic Health • Healthy Aging • Women's Health

    1h 23m

  4. May 4

    Get rid of the pooch - Deep diving into fat metabolism

    Episode 48: Fat Loss After 40: The Science of Belly Fat, Hormones & Metabolism (Why the “Pooch” Won’t Go Away) Why is belly fat so stubborn—especially after 40? And what’s actually happening inside your body when you’re trying to lose it? In this episode, we break down the science of fat metabolism, hormones, and belly fat resistance so you can stop guessing and start understanding your body on a deeper level. Inside this training, you’ll learn: ✨ What fat metabolism actually is (lipolysis, beta-oxidation, ATP production)✨ Why belly fat behaves differently than other body fat✨ The role of alpha vs beta adrenergic receptors in fat loss✨ How cortisol, insulin, and estrogen impact fat storage after 40✨ Why menopause shifts fat to the abdominal area✨ The connection between stress, inflammation, and stubborn fat✨ How muscle mass directly impacts metabolism and fat burning✨ Nutrition strategies that support fat metabolism (protein, omega-3s, polyphenols, fiber)✨ How to activate fat loss pathways naturally through training and lifestyle This episode is especially for women 40+ who feel like:➡️ “I’m doing everything right, but my belly won’t change”➡️ “My metabolism feels slower than ever”➡️ “Hormones are working against me” If that’s you — this will connect the dots. Because fat loss isn’t about doing more…It’s about understanding what your body actually needs. — Join our free 4 Week Bikini Challenge now:https://tinyurl.com/3km6z2my Join our free community for more free training:https://tinyurl.com/2u3ad6zv

    1h 5m

  5. Apr 18

    𝗧𝗵𝗲 𝟳 𝗛𝗶𝗱𝗱𝗲𝗻 𝗠𝗶𝘀𝘁𝗮𝗸𝗲𝘀 𝗞𝗲𝗲𝗽𝗶𝗻𝗴 𝗬𝗼𝘂 𝗦𝘁𝘂𝗰𝗸 𝘄𝗶𝘁𝗵 𝗕𝗲𝗹

    Episode 47: 𝗧𝗵𝗲 𝟳 𝗛𝗶𝗱𝗱𝗲𝗻 𝗠𝗶𝘀𝘁𝗮𝗸𝗲𝘀 𝗞𝗲𝗲𝗽𝗶𝗻𝗴 𝗬𝗼𝘂 𝗦𝘁𝘂𝗰𝗸 𝘄𝗶𝘁𝗵 𝗕𝗲𝗹𝗹𝘆 𝗙𝗮𝘁 𝗔𝗳𝘁𝗲𝗿 𝟰𝟬 (7 case studies) If you feel like you’re doing everything right — eating clean, working out, staying consistent — but your belly fat still won’t budge… this is the training you need. In this live, I break down the 7 hidden mistakes keeping women stuck with belly fat after 40, using real client case studies (including Kathleen and other women inside my programs). Because here’s the truth:👉 It’s not just about effort.👉 It’s not just about calories.👉 And it’s definitely not about doing more. It’s about how your body is responding hormonally, metabolically, and neurologically — especially in your 40s and beyond. ✔️ Why eating too little can actually slow your metabolism and increase belly fat storage✔️ How cortisol + under-eating create a hidden stress state in your body✔️ The real reason your body stops responding (metabolic adaptation explained)✔️ How muscle loss impacts glucose disposal (GLUT4) and fat storage✔️ Why your macros might look “right” — but still be working against you✔️ The “I eat healthy” trap (hidden inflammatory foods + gut disruption)✔️ Why protein distribution + nutrient timing matter more than you think✔️ How cortisol dysregulation + inconsistency keep your body stuck✔️ The biggest mistake smart women make: becoming “info-obese” without results This training was inspired by real women like Kathleen — who:✨ Trained consistently✨ Ate “clean”✨ Still couldn’t lose belly fat Until we fixed the real root causes: InflammationGut imbalanceIncorrect macro structureLack of personalization➡️ Result: Belly flattening within weeksReduced bloatingOver 20 inches lost12+ inches off midsectionLeaner, stronger, more defined physiqueAnd she’s not the only one. You eat very little but still hold belly fatYou feel bloated, inflamed, or “puffy”You’ve tried multiple strategies but nothing sticksYou’re consistent… but not seeing results👉 This is NOT a willpower problem. It’s a strategy + physiology mismatch. Your body doesn’t respond to:❌ How little you eat❌ How hard you train❌ How much you know 👉 It responds to:✔️ The right inputs✔️ Applied consistently✔️ Based on YOUR body Inside this training, I introduce the framework I use with clients: Belly Type → Menopausal Nutrition Protocol (MNP) → Training Protocol → Periodization Because after 40:👉 You don’t “burn off” belly fat👉 You retrain your body to respond again If you’re ready to stop guessing and start understanding what YOUR body actually needs: 👉 Comment BELLY or message me to learn more👉 Or join my community for deeper trainings like this JOIN HERE: https://tinyurl.com/2u3ad6zv

    1h 23m

  6. Apr 12

    Metabolism After 40 — What’s Really Slowing Your Fat Loss

    Episode 46: Metabolism After 40 — What’s Really Slowing Your Fat Loss Think your metabolism is broken? It’s not. But it might be working against you. In this episode, I break down the most common metabolism mistakes women make after 40 — and why belly fat, low energy, and stalled fat loss aren’t just about calories.We dive into:🔥 Why your metabolism “slows down” (and what’s actually happening) 🔥 The hidden patterns keeping your body stuck 🔥 The biggest misunderstandings around macros, training, and hormones 🔥 How to start shifting your metabolism back in your favor If you feel like you’re doing everything right but not seeing results… this will connect the dots. This isn’t about eating less or doing more cardio.It’s about understanding how your body adapts — and how to work with it.— 💬 Want the full breakdown + strategy? Listen now and message me “METABOLISM” for next steps. Join our free community here: https://tinyurl.com/2u3ad6zv

    57 min

  7. Apr 4

    𝗔𝗰𝗵𝗶𝗲𝘃𝗶𝗻𝗴 𝗮 𝗙𝗹𝗮𝘁 𝗦𝘁𝗼𝗺𝗮𝗰𝗵 𝗔𝗳𝘁𝗲𝗿 𝟰𝟬, 𝟱𝟬, 𝟲𝟬+: 𝗧𝗵𝗲 𝗧𝗿𝘂𝘁𝗵

    Episode 45: 𝗔𝗰𝗵𝗶𝗲𝘃𝗶𝗻𝗴 𝗮 𝗙𝗹𝗮𝘁 𝗦𝘁𝗼𝗺𝗮𝗰𝗵 𝗔𝗳𝘁𝗲𝗿 𝟰𝟬, 𝟱𝟬, 𝟲𝟬+: 𝗧𝗵𝗲 𝗧𝗿𝘂𝘁𝗵 𝗔𝗯𝗼𝘂𝘁 𝗕𝗲𝗹𝗹𝘆 𝗙𝗮𝘁 If you’ve been struggling with stubborn belly fat after 40, this episode will change the way you understand your body. Inside this training, we break down the real reason why women in perimenopause, menopause, and postmenopause experience increased abdominal fat — even when nothing in their diet or workouts has changed. This isn’t about eating less or doing more ab workouts.It’s about understanding visceral fat — the deeper, hormonally active fat stored around your organs — and how it’s influenced by estrogen decline, insulin resistance, muscle loss, and stress. You’ll learn: The difference between visceral fat vs subcutaneous fatWhy belly fat increases after 40 (even if you’re “doing everything right”)How estrogen changes impact fat storage and metabolismThe role of insulin + cortisol in driving abdominal fatWhy muscle loss accelerates fat gainHow inflammation and hormone signaling affect your body compositionThe real strategy to creating a flatter stomach after 40+This episode is backed by science and real client results — not trends, extremes, or guesswork. If you’re tired of feeling like your body is working against you, this will give you clarity, direction, and a new way forward. 🎯 Because a flatter stomach after 40 isn’t about restriction —it’s about changing your internal environment. Join our free community here: https://tinyurl.com/2u3ad6zv Send us "Belly" once you are in the community and we can send you our free Belly Fat Eliminator Guide

    1h 14m

  8. Mar 27

    The Estrogen Shift After 40: Why Belly Fat Increases, Muscle Decreases — and What To Do About It

    Episode 44:🎙️ The Estrogen Shift After 40: Why Belly Fat Increases, Muscle Decreases — and What To Do About It In this powerful live training, we break down one of the biggest misconceptions in women’s health after 40: 👉 It’s not just that your hormones decline…👉 It’s that they change — and that shift directly impacts your metabolism, muscle, and fat storage. If you’ve noticed:• Stubborn belly fat that won’t budge• Loss of muscle despite working out• Slower metabolism or increased fatigue This is not random — and it’s not your fault. Inside this episode, you’ll learn: ✔️ What estrogen actually does in your body (beyond reproduction)✔️ The 3 types of estrogen (E1, E2, E3) and why they matter✔️ The critical shift from estradiol (E2) to estrone (E1) after menopause✔️ Why belly fat increases and becomes hormonally active✔️ How estrogen loss contributes to muscle loss and metabolic slowdown✔️ The “metabolic loop” keeping women stuck after 40✔️ The truth about HRT (what it helps — and what it doesn’t fix) Most importantly — you’ll learn what actually works: 💪 How to rebuild muscle as your new metabolic driver🔥 How to improve insulin sensitivity and reduce fat storage🧠 How to work with your hormones instead of fighting them Key Takeaway:Your body is not broken after 40 — it’s adapting.And when you understand the shift, you can finally take back control of your results. 🎯 This episode is for:Women 40+ navigating perimenopause or menopause, struggling with belly fat, muscle loss, hormonal weight gain, or plateaued results despite diet and exercise. If this resonated with you, share it with another woman who needs to hear this 💛 Join our free community here: https://tinyurl.com/2u3ad6zv And message me once your in “ESTROGEN” to learn how to apply this to your body!

    1h 16m
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About

Welcome to the **Fierce and Fit Mentor Podcast**, where women over 40 reclaim their power, transform their bodies, and master their health during perimenopause, menopause, and beyond. I’m Clarice Yau, a holistic health coach helping women crush belly fat, build fierce strong muscles, and balance hormones—without fad diets. Tune in for science-backed tips, motivation, and strategies to thrive in midlife. Join my Facebook group, *Fierce Women: Sculpting Powerful Bodies and Champion Mindsets,* and start your journey to becoming your fittest, fiercest self!

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