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. 6D AGO

    💪 𝗠𝘂𝘀𝗰𝗹𝗲 𝗔𝗳𝘁𝗲𝗿 𝟰𝟬: 𝗔 𝗗𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝗖𝗼𝗻𝘃𝗲𝗿𝘀𝗮𝘁𝗶𝗼𝗻 🔥

    Episode 41: 💪 𝗠𝘂𝘀𝗰𝗹𝗲 𝗔𝗳𝘁𝗲𝗿 𝟰𝟬: 𝗔 𝗗𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝗖𝗼𝗻𝘃𝗲𝗿𝘀𝗮𝘁𝗶𝗼𝗻 🔥 Lifting… but not building muscle? After 40, muscle growth changes — and it’s not about working harder. In this episode, we break down: • Why more workouts can stall muscle growth• Why protein alone isn’t enough• How stress and inflammation block hypertrophy• The role of insulin, cortisol, IGF-1, and estrogen• mTOR vs AMPK and cellular muscle signaling• How to train and eat differently after 40 If you feel stronger but don’t look more toned…If belly fat won’t budge despite discipline…If perimenopause has changed your results… This is the science behind what’s happening — and what to do about it. Muscle after 40 is not about doing more. It’s about getting the right signal. Listen now. Join our free community with weekly live training and free challenges here: https://tinyurl.com/2u3ad6zv

    57 min

  2. FEB 6

    🔥 HORMONES: Why Guessing Backfires After 40 ↪️

    Episode 40: 🔥 HORMONES: Why Guessing Backfires After 40 ↪️The Difference Between Knowing & Getting Results If fat loss after 40 feels harder — even when you’re eating clean, tracking macros, and training consistently — this episode explains why. Hormones during perimenopause and menopause don’t operate independently. As estrogen declines, it affects how your body responds to cortisol (stress), insulin (blood sugar), thyroid signaling (metabolism), and hunger hormones like leptin and ghrelin. That’s why two women can follow the same nutrition plan and workouts — and get completely different results. In this episode, we cover: • What actually happens when estrogen declines• Why cortisol dysregulation impacts belly fat• How insulin sensitivity can be trained, not forced• The truth about estrogen dominance vs deficiency• Why “normal labs” don’t always mean optimal thyroid function• Why hunger and cravings after 40 are hormonal feedback — not willpower This episode is part of our January Reset series inside the Fierce Women Community — focused on sustainable fat loss, muscle building after 40, and long-term metabolic health. Hormones aren’t something you fix.They’re something you learn to work with. If you’re navigating menopause, struggling with stubborn belly fat, low energy, carb sensitivity, or stalled progress — this conversation will help you understand the deeper signaling system behind your results. 🎧 Listen now and start working with your hormones instead of guessing. Join us in the Fierce Women Community - weekly free live trainings, resources and challenges. Join now: https://tinyurl.com/2u3ad6zv Want to catch the slide summary of this live? Go to the Carousel post on IG: https://www.instagram.com/p/DTtr53Vj2Nb/?igsh=ZG8yOHRqeGdma2d0

    1h 7m

  3. JAN 30

    𝗜𝗻𝗳𝗹𝗮𝗺𝗺𝗮𝘁𝗶𝗼𝗻 & 𝗬𝗼𝘂𝗿 𝗛𝗶𝗱𝗱𝗲𝗻 𝗕𝗹𝗼𝗰𝗸𝗲𝗿𝘀 🔥🧠

    Episode 39: 𝗜𝗻𝗳𝗹𝗮𝗺𝗺𝗮𝘁𝗶𝗼𝗻 & 𝗬𝗼𝘂𝗿 𝗛𝗶𝗱𝗱𝗲𝗻 𝗕𝗹𝗼𝗰𝗸𝗲𝗿𝘀 🔥🧠 You’re eating clean.Tracking protein.Training consistently. So why does your body still feel puffy, resistant, or “off”? In this episode, we unpack one of the most overlooked reasons fat loss stalls in perimenopause and menopause: inflammation and hormone-driven hidden blockers. Last week we talked about macros — not just what they are, but how they function inside the body. This week, we go deeper. Because the truth is this: Macros are powerful — but they don’t override physiology. If inflammation is elevated, cortisol is dysregulated, insulin sensitivity is impaired, or thyroid signaling is compromised… even “healthy” foods may not land the same way. In this episode, we cover: • Why inflammation can mask fat loss (water retention vs actual fat gain)• How chronic cortisol shifts from anti-inflammatory to pro-inflammatory• Why foods like broccoli, quinoa, blueberries — and even celery powder — can trigger bloating in a dysregulated system• The microbiome connection: gut barrier integrity, butyrate, fermentation, and histamine• How inflammation alters insulin sensitivity, mTOR signaling, GLP-1, and satiety hormones• Why scale stalls can be false feedback• Why sequencing matters more than restriction• Why “normal labs” don’t always mean optimal metabolic function• The difference between diagnostic medicine and real-time body recomposition coaching If you’ve ever said: “I’m doing everything right but nothing is changing.”“My labs are normal, but I still feel inflamed.”“Healthy foods suddenly don’t sit well anymore.” This episode will reframe how you understand your body. In menopause, inflammation rarely comes from one source. When cortisol, insulin, thyroid, and estrogen shifts overlap, regulation becomes more nuanced — not more restrictive. You don’t need another food list.You need the right sequence. Fat loss isn’t just about what you eat — it’s about the state your body is in when you eat it. If this resonated, join our free January RESET series where we break down the 5 pillars menopausal women need for sustainable body recomposition: ⁠https://tinyurl.com/2u3ad6z⁠

    1h 6m

  4. JAN 17

    🥘 𝗠𝗮𝗰𝗿𝗼𝘀: 𝗧𝗵𝗲 𝗠𝗶𝘀𝘀𝗶𝗻𝗴 𝗟𝗶𝗻𝗸 𝘁𝗼 𝗙𝗮𝘁 𝗟𝗼𝘀𝘀 & 𝗠𝘂𝘀𝗰𝗹𝗲 𝗕𝘂𝗶𝗹

    Episode 38: 🥘 𝗠𝗮𝗰𝗿𝗼𝘀: 𝗧𝗵𝗲 𝗠𝗶𝘀𝘀𝗶𝗻𝗴 𝗟𝗶𝗻𝗸 𝘁𝗼 𝗙𝗮𝘁 𝗟𝗼𝘀𝘀 & 𝗠𝘂𝘀𝗰𝗹𝗲 𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗔𝗳𝘁𝗲𝗿 𝟰𝟬 🌟 Macros: The Missing Link to Fat Loss & Muscle Building After 40 If you’re eating “clean,” working out consistently, and still struggling with stubborn belly fat, slow muscle growth, or unpredictable results — this episode is for you. In this foundational Fierce Women episode, Clarice breaks down why macros are the missing link for body recomposition after 40 — and why what worked in your 20s and 30s often stops working in your 40s, 50s, and beyond. You’ll learn:• What macronutrients actually do in the body (beyond calories) • Why hormones change how your body processes protein, carbs, and fats after 40 • How improper macro balance can block fat loss and muscle building — even with “healthy” food • Why eating cleaner isn’t the same as eating accurately • How macros influence appetite hormones, cortisol, insulin, and muscle preservation • The difference between weight loss and true body recomposition This episode explains why macros are not optional if your goal is to sculpt a strong, lean body and protect muscle as you age — especially for women navigating perimenopause, menopause, or hormone imbalance. If you’re tired of guessing, under-eating, or feeling stuck despite effort, this conversation will give you clarity, confidence, and a smarter framework moving forward. ✨ This episode is part of the FREE January RESET series — designed to help women 40+ build powerful bodies and champion mindsets through science-backed training and nutrition. 🎧 Listen now and start fueling your body with intention. Join our Free community with weekly lives, free training, resources, weekly digest, and our Fierce Women Lab for merchandise! Join us here: FIERCE WOMEN COMMUNITY Keywords: macros for women over 40, fat loss after 40, body recomposition, menopause nutrition, muscle building for women, hormone balance, metabolism after 40, Fierce Women podcast

    56 min

  5. 12/19/2025

    🎙️ Muscles, Belly Fat & Hormone Balance: The Trifecta Holiday Blueprint ✨🎄

    Episode 39: 🎙️ Muscles, Belly Fat & Hormone Balance: The Trifecta Holiday Blueprint ✨🎄 Final Podcast Episode of 2025 What if December could be the month you build momentum — not lose it? In this final episode of 2025, Clarice explains why December is actually the BEST time for women over 40 to optimize hormones, reduce belly fat, and build muscle — instead of waiting for January and starting over again. Why women over 40 gain belly fat faster during the holidays How cortisol, insulin, poor sleep, and estrogen shifts affect fat storage and cravings Why “just eating less” often backfires in midlife Why December is a hidden muscle-building window How procrastination and waiting until January sabotage long-term results This episode introduces the Trifecta Holiday Blueprint — a science-backed framework focused on muscle, belly fat, and hormone balance to help women walk into January leaner, stronger, and already in momentum. Join our January Challenge to bring down bloat -reset the body and metabolism - registration now open: https://go.impacttrainingcy.com/14-day-challenge Join our free Firece Women Community for more free trainings, resources and challenges: https://tinyurl.com/2u3ad6zv ❤️ A HUGE THANK YOU to ALL MY LISTENERS 🎧 This marks our final podcast episode of 2025.Because of you — our listeners — this show has: Ranked in the top 25% of Spotify podcasts Reached listeners in 10 countries Become one of the most shared and talked-about shows of 2025 Thank you for listening, sharing, and being part of this mission to help women thrive in midlife. 🎧 New podcast episodes resume Friday, January 16th. With gratitude,ClariceFounder, Fierce Women CommunitySculpting Powerful Bodies & Champion Mindsets

    57 min

  6. 12/06/2025

    ✨ How old is your body really? ⌛️

    Episode 38: ✨ How old is your body really? ⌛️ In this episode, Clarice breaks down the science of biological age vs chronological age and why midlife women can reverse their aging curve through hormones, metabolism, mitochondria, and inflammation control. You’ll learn: • What biological age actually measures• Why women 40+ often age faster (and how to stop it)• How insulin resistance accelerates aging and belly fat• The role of mitochondria in energy, fat loss, and cellular aging• Why inflammation, cortisol, and gut health change your aging speed• The anti-aging power of muscle and strength training• How sleep, stress, and nutrition alter your DNA methylation• The gold-standard tests for measuring biological age This episode is perfect for:Women in perimenopause or menopause, women struggling with belly fat, low energy, slow metabolism, or hormone imbalance — and anyone wanting to lower inflammation and feel younger from the inside out. Key topics:Biological age, reverse aging, menopause metabolism, insulin resistance, mitochondrial health, epigenetics, gut health, visceral fat, strength training, hormone balance, anti-inflammatory nutrition. ✨ Want to lower inflammation and reset your biological age?Join our 14 Day Free Challenge Waitlist - we run these every couple months: https://go.impacttrainingcy.com/14-day-challenge Join our free community with free resources and weekly trainings: https://tinyurl.com/2u3ad6zv Follow Clarice on Social: https://www.instagram.com/impacttrainingcy/

    1h 16m

  7. 11/24/2025

    💪🏼 Building Muscle for Hormone Balance After 40 🌸

    Episode 38: 💪🏼 Building Muscle for Hormone Balance After 40 🌸Most women lift to get toned — but after 40, strength training becomes a hormone-balancing tool. In this episode, Clarice breaks down the science behind why traditional workouts stop working in perimenopause and menopause, and why building muscle is essential for estrogen support, insulin sensitivity, metabolism, and belly-fat reduction. You’ll learn:• What actually changes with your hormones after 40• Why the GH/IGF-1 axis becomes crucial for muscle and recovery• How training volume, compound lifts, and rest periods influence hormones• Why chronic HIIT, excessive cardio, and undereating backfire• The MTP method for hormone-smart muscle building If you’re gaining midsection fat, feeling inflamed, or training hard but not seeing results — this episode will help you understand exactly what your body needs now. 👉🏼 Get on the waitlist for the next 14-Day B.L.O.A.T. Buster™ Challenge inside the Fierce Women Community ( we run them mutliple times through the year) : https://go.impacttrainingcy.com/14-day-challenge 🌟 Join our Fierce Women Community to access our weekly live free trainings and free resources! 🎉🥰 https://tinyurl.com/2u3ad6zv Follow Clarice on Instagram: https://www.instagram.com/impacttrainingcy/

    1h 11m

  8. 11/14/2025

    Is it Bloating or Belly Fat? 🤷🏻‍♀️

    Episode 37: Is it Bloating or Belly Fat? 🤷🏻‍♀️ Why Midlife Women Can’t Tell the Difference — and How to Fix Both If your belly looks flat in the morning but swollen by evening — or if it’s “there all day” no matter how clean you eat — this episode is for you. In this powerful training from the Fierce Women Community, Coach Clarice breaks down the REAL science behind bloating vs. belly fat, why they often feel the same, and how women over 40 can finally fix the root cause instead of chasing fad diets. You’ll learn: 🔥 5 science-backed reasons bloating happens• Hormonal shifts that slow digestion• Gut microbiome imbalance (dysbiosis)• Hidden inflammation + leaky gut• Cortisol and the stress-bloat connection• Food sensitivities, sodium, and water retention 🔥 5 hormonal reasons belly fat becomes stubborn• Cortisol and the stress-storage loop• Insulin resistance and blood sugar swings• Estrogen decline + fat redistribution• Muscle loss and slow metabolism• Gut/liver sluggishness and estrogen dominance 🔥 How bloating and belly fat fuel each other—and why you must fix them in the correct order 🔥 Real client winsHuge shifts from our Fierce Women programs:• 3–10 inches lost in 5 days• Less bloating• More energy• Improved sleep• Lower inflammation• And major changes in belly shape This episode is perfect for women in perimenopause, menopause, or post-menopause who are struggling with: ✔️ Lower belly fat✔️ Hormonal weight gain✔️ Daily bloating✔️ Inflammation✔️ Slow digestion✔️ Fatigue and high cortisol✔️ “Clean eating but still gaining” Join the 14-Day Bloat Buster Challenge (FREE)A science-based gut reset designed specifically for women 40+ to reduce inflammation, calm bloating, and create the foundation for long-term fat loss.👉 https://go.impacttrainingcy.com/14-day-challenge — For women who want the real science behind midlife metabolism — not quick fixes — this episode will change how you understand your body. Tune in, take notes, and start your transformation from the inside out. 💪🏼✨ Join us in the Fierce Women Community for weekly free trainings, challenges and more 🎉 https://tinyurl.com/2u3ad6zv

    47 min
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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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