The Body Recomposition Revolution | Fat Loss and Strength for Women 35+

RAC Fitness - Robyn Creary
  • 5.0 (22)
  • Fitness
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If you’re a woman 35+ trying to lose fat and build muscle but it still feels impossible, it’s not. You’re not broken; you need this simplified, science-backed full framework. I’m Robyn Creary, mom of three, former teacher, trainer, and women’s body composition coach. I’ve experienced my own full-body transformation and helped many women 35+ transform theirs by simplifying fat loss and muscle building into a step-by-step, science-backed process, so you can stop guessing and start executing. Start with Day 1 and follow on Spotify to complete the full 90-Day Body Recomposition System. For the workouts that go with everything you’re learning here, join RAC Collective. It’s my workout app with beginner, intermediate, and advanced programs for home or gym training. https://www.trainerize.me/profile/racfitnessmn/?planGUID=2e2dba89a93e4acdb840fd9fa8e25d40 No extremes. No confusion. Just a plan you understand and can finally execute. Follow on Instagram @racfitness_ for free, simple tools. Listen here for the full system.

  1. 10h ago

    How to Fix Your Metabolism After Eating Too Little LEA pt 2 - Day 67

    Can eating too little damage your hormones or metabolism? How do you reverse low energy availability, increase calories after dieting, and lose body fat without sacrificing muscle? short LEA questionnaire posted on insta RACfitness_ In Day 67 of the Body Recomposition Revolution, we're answering the question that naturally follows yesterday's episode: If I've been under-eating and over-exercising, did I permanently screw up my hormones or metabolism? Good news: your body adapts in both directions. A calorie deficit does not automatically damage your hormones. You can absolutely eat in a strategic calorie deficit and lose body fat. The problem is when a controlled fat-loss phase becomes chronic under-fueling relative to how much exercise and activity you're asking your body to support. Research and clinical guidelines show that improving energy availability can help reproductive function recover. For women with functional hypothalamic amenorrhea, the Endocrine Society recommends correcting the energy imbalance by increasing calories, improving nutrition, decreasing exercise, or some combination of the three. So where do you start? If you estimated your TDEE yesterday, compare that with what you're actually eating and how much activity you're doing. Maybe you need more food, less exercise, or both. If increasing calories feels intimidating, you can do it gradually. There isn't anything magical about adding exactly 50 calories per week. The goal is to adequately fuel your body again. And yes, the scale might increase. That doesn't automatically mean something has gone wrong. In cases of significant energy deficiency, some weight gain may actually be part of recovery. The body-recomposition goal is NOT: eat less → plateau → eat even less → add cardio → repeat It's to fuel enough to train, train to build muscle, use an appropriate calorie deficit when fat loss is the goal, and remember that more restriction does not always mean more progress. TARGETS ​ CHECK YOUR PROGRESS: Weigh yourself, measure your waist at your belly button, and take a progress picture. We're looking for trends, not obsessing over one number. If the scale isn't useful for you, skip it and use your measurement and photo.​ PROTECT YOUR SLEEP: Put your phone away 30–60 minutes before bedtime tonight.​ BREAK UP YOUR SITTING: Take a 5-minute movement break every 1–2 hours you're sitting. The goal is movement, not sneaking another cardio workout into your day.🥗 Love training but have no idea how much you should actually be eating to support your body and your goals? I offer custom macro formulations based on your body, activity level, and body-recomposition goals. NEED HELP FIGURING OUT HOW MUCH YOU SHOULD EAT? Email me: racrecomposition@gmail.com 💪 Need the strength-training side handled too? Ready to build muscle while losing fat? Join the RAC Recomp Collective for progressive monthly strength-training programs inside the RAC app for $29.99/month. JOIN THE RAC RECOMP COLLECTIVE 📲 Follow @RACFitness_ on Instagram for the daily infographics, research takeaways, and evidence-based body recomposition strategies for women 35+. 🎧 Doing the 90-Day Body Recomposition Revolution with me? Follow the show and leave a rating so you don't miss the next episode. FOLLOW + RATE THE BODY RECOMPOSITION REVOLUTION ON SPOTIFY

  2. 1d ago

    Am I Eating Enough to Lose Weight? Hormones, Metabolism & LEA - Day 66

    What happens to your hormones when you don’t eat enough? Can eating too little affect your metabolism, period, estrogen, progesterone, thyroid hormones, recovery, and ability to build muscle? In Day 66 of the Body Recomposition Revolution, we’re talking about low energy availability (LEA) and why eating too little relative to how much you exercise can eventually work against your body-recomposition goals. Low energy availability is not simply being in a calorie deficit. It happens when the energy you’re taking in compared with the energy you're expending through exercise leaves too little energy for everything else your body needs to do. We break down how prolonged, problematic low energy availability can affect reproductive hormone signaling, ovulation, estrogen and progesterone, T3 thyroid signaling, leptin, cortisol, recovery, and performance. And surprisingly, you can still have a period while reproductive function is already being affected. We also look at fascinating research in trained women showing that just 10 days of low energy availability reduced muscle protein synthesis. That's a pretty important finding when your entire goal is to lose fat while maintaining or building muscle. But here's the distinction I don't want you to miss: A calorie deficit does NOT automatically damage your hormones. You can absolutely lose body fat intentionally. The problem is when eat less + exercise more becomes chronic under-fueling. And this is only Part 1. Tomorrow we're answering the question you might already be asking: If I've been under-eating for years, did I damage my hormones or metabolism, and can I reverse it? 3 DAILY RAC RECOMP TARGETS TARGET 1: SPREAD OUT YOUR PROTEIN No saving all your food for one giant dinner. Aim for 30–40g of protein at 3–4 meals throughout the day. TARGET 2: FIND YOUR TDEE Search for a free TDEE calculator and estimate how many calories your body burns per day. You don't need to treat that number as perfect. Today, we're just getting a starting point. TARGET 3: PRE-LOG TOMORROW Tonight, enter tomorrow's three main meals into your food tracker. You don't need every snack planned. Get breakfast, lunch, and dinner in so you know roughly where your calories and macros are headed. 💪 Want the workouts handled for you? Ready to build muscle while losing fat? Join the RAC Recomp Collective for progressive monthly strength-training programs inside the RAC app. $29.99/month, billed monthly, cancel anytime. 🥗 Not sure how much you should actually be eating? Get a custom RAC macro formulation built around your body, activity, and body-recomposition goals. Email racrecomposition@gmail.com. 📲 Want the visuals and daily takeaways? Follow @RACFitness_ on Instagram for evidence-based body recomposition strategies for women 35+. 🎧 Following the 90-Day Body Recomposition Revolution? Follow the show on Spotify so tomorrow's Part 2 lands right in your feed. FOLLOW THE BODY RECOMPOSITION REVOLUTION ON SPOTIFY

    Am I Eating Enough to Lose Weight? Hormones, Metabolism & LEA - Day 66

  3. 2d ago

    Who Do I See for Perimenopause? Do I Need Hormone Testing? - Day 65

    How Do I Know If I’m in Perimenopause? Do I Need Hormone Testing or HRT? How do you know if you’re in perimenopause, do you need hormone testing, and what doctor should you see for perimenopause or HRT? In Day 64 of the Body Recomposition Revolution, we’re answering the question that comes after learning about estrogen, progesterone, testosterone, menopause and HRT: Okay...now where do I actually start? We break down why your symptoms, menstrual changes and medical history may tell your provider more than one random hormone test, why you often do not need hormone labs to identify routine perimenopause, and why ACOG does not recommend routine hormone testing before starting hormone therapy for typical menopause symptoms. You’ll also learn who to call first, when a menopause specialist or endocrinologist may make sense, what to ask an HRT or hormone optimization clinic, why you should be cautious about chasing arbitrary “optimal” hormone levels, and the simple roadmap for getting help: SYMPTOMS → PROVIDER → EVALUATION → TESTING IF NEEDED → TREATMENT IF NEEDED → FOLLOW-UP The goal isn’t to ask, “Which hormones should I take?” It’s to ask, “What am I experiencing, what could be causing it, and what am I actually trying to improve?” TODAY’S 3 RAC RECOMP TARGETS 1. TRACK: Write down your 3 biggest symptoms today and rate each from 1–10. 2. PRE-LOG: Log tomorrow’s food tonight so you go into the day with a plan instead of trying to piece your nutrition together as you go. 3. NO NAKED CARBS: Pair your carbohydrates with a source of protein. 💪 Want me to take the guesswork out of your strength training? APP Follow @RACFitness_ for the episode infographics, body recomposition education, and evidence-based fitness strategies for women 35+.

    Who Do I See for Perimenopause? Do I Need Hormone Testing? - Day 65

  4. 3d ago

    Does HRT Help You Lose Weight? Belly Fat, Muscle & Menopause - Day 64

    Does HRT help with weight loss, belly fat or muscle gain during perimenopause and menopause? And what’s the difference between estrogen, progesterone, testosterone, patches, pills and pellets? In Day 64 of the Body Recomposition Revolution, we break down the treatment options women hear about constantly but rarely get explained simply. We cover estrogen, progesterone, testosterone, HRT, patches vs. pills, testosterone pellets and non-hormonal options, plus why progesterone is generally needed with systemic estrogen if you have a uterus. And because this is a body recomposition podcast, we answer the big question: Will HRT actually help you lose belly fat, build muscle or look more toned? HRT is not a weight-loss treatment. But treating disruptive symptoms like hot flashes and night sweats may help you sleep, recover, train and feel better, which can make the habits that change your body easier to maintain. TODAY’S 3 RECOMP TARGETS 🥩 PROTEIN: Hit 30–40g at each meal. 💪 STRENGTH: Complete one resistance-training session in the next 3 days. 📝 SYMPTOMS: Write down what you’re experiencing. Better data helps you make better decisions. WANT THE WORKOUTS?Ready to build muscle while losing fat? Join the RAC Recomp Collective DON’T KNOW YOUR MACROS?Stop guessing. Get your Custom Macro Formulation → racrecomposition@gmail.com WANT THE QUICK VERSION?Follow @RACFitness_ on Instagram for research-backed body recomposition tips for women 35+. ⭐ Learned something? Follow the show + tap the stars it helps another woman find it

    Does HRT Help You Lose Weight? Belly Fat, Muscle & Menopause - Day 64

  5. 4d ago

    Why Do I Look Skinny Fat? Perimenopause, Muscle Loss & Belly Fat and HOW to Fix It- Day 63

    Hormones and weight gain after 35: do estrogen, progesterone, testosterone, thyroid changes and perimenopause actually cause belly fat, muscle loss or a slower metabolism? Day 63 is your hormone-week cheat sheet. We’re pulling together what the research actually says about hormonal weight gain, belly fat, muscle loss, metabolism and body composition during perimenopause and menopause. One of the most surprising findings? In the SWAN study, women’s rate of fat gain roughly doubled while lean mass declined during the menopause transition, yet their rate of weight gain did not significantly accelerate. Translation: the scale can stay similar while your body changes significantly. We recap thyroid, estrogen, testosterone, progesterone and perimenopause, then finish with a simple 8-step action plan for what you can actually control: lift, eat enough protein, move, train your heart, protect your sleep, track trends, treat real medical issues and get curious about your labs. TODAY’S 3 RECOMP TARGETS 💪 LIFT: Schedule next week’s strength workouts. 🥩 PROTEIN: Prep your protein before the week starts. 📊 TRACK: Pick one meaningful metric beyond scale weight and start collecting data. WANT THE WORKOUTS?Build muscle while losing fat with the RAC Recomp Collective inside the RAC app. DON’T KNOW YOUR MACROS?I’ll calculate them for you. Custom Macro Formulations: racrecomposition@gmail.com WANT THE 8-STEP CHEAT SHEET?It’s on Instagram -> @RACFitness_ # 8 Labs Promo code: RAC20 ⭐ Found this helpful? Follow the show + tap the stars. It helps another woman find it.

    Why Do I Look Skinny Fat? Perimenopause, Muscle Loss & Belly Fat and HOW to Fix It- Day 63

  6. 5d ago

    Am I in Perimenopause? How to Tell: Hormones, Belly Fat & Metabolism - Day 62

    Am I in perimenopause? How can I tell? Why am I gaining belly fat even though I haven't changed how I eat or exercise? In Day 62 of the Body Recomposition Revolution, we're breaking down what perimenopause actually is, why it is better understood as a period of hormonal variability rather than simply “low estrogen,” and why one random hormone blood test may not give you a clear yes-or-no answer. We also cover why your body can start looking different even when your weight barely changes, including shifts in belly fat, muscle mass, metabolism, sleep, recovery and fat distribution during the menopausal transition. Most importantly, this episode explains why perimenopause does not mean you're powerless over your body composition. Strength training, protein, daily movement, cardio, sleep and tracking your own patterns still matter enormously. TODAY'S RECOMP TARGETS TRACK: Cycle, sleep, symptoms and training patterns.PROTEIN: Get 25–40g of high-quality protein at 3 meals.LIFT: Put your next strength workout on the calendar. READY TO TAKE ACTION? 💪 WORKOUTS: Ready to build muscle while losing fat? Join the RAC Recomp Collective for progressive monthly strength-training programs inside the RAC app. 📐 CUSTOM MACROS: Still guessing how much you should eat? Get your personalized calorie + macro targets: racrecomposition@gmail.com 📲 INSTAGRAM: Want the quick version? Follow @RACFitness_ for evidence-based body recomposition tips for women 35+. ⭐ FAVOR: Follow the show on Spotify and tap the stars. It helps more women find the podcast and keeps new eps on your feed

  7. 6d ago

    Why Can't I sleep? Perimenopause, Progesterone & Sleep - Day 61

    Does low progesterone cause weight gain, poor sleep, or those frustrating 2–3 AM wake-ups during perimenopause? Progesterone changes as ovulation becomes less predictable, but the relationship between hormones, sleep and body composition is more complicated than blaming one hormone. Day 61 of the Body Recomposition Revolution breaks down low progesterone symptoms, perimenopause sleep problems, waking up at 3 AM, weight gain after 35, hormone changes and body composition. 💪 Ready to recomp? Join the RAC Recomp Collective for monthly progressive strength training in the RAC app We cover why progesterone follows ovulation, why progesterone becomes less predictable during perimenopause, how it interacts with brain pathways involved in sleep, and one cool fact: progesterone actually raises your body temperature after ovulation. And the big body recomposition question:Does low progesterone make you gain weight? Not directly. Hormonal changes can disrupt sleep and recovery, which can influence hunger, energy, movement and training quality. Your hormones can change the environment, but they don't erase the fundamentals. DAY 61 RECOMP TARGETS 😴 TRACK: Bedtime, wake time, nighttime wake-ups and cycle day. ❄️ COOL: Keep your bedroom cool, dark and boring. Your body needs to lose heat to initiate sleep. 🛏️ PROTECT: Give yourself a 7-9 hour sleep opportunity. You can't force sleep, but you can make room for it. - - - 📲 Follow @RACfitness_ for the research without the hormone hype. 📊 Want your calories + macros built for YOUR body? Custom Macro Formulations: racrecomposition@gmail.com ⭐ Follow the show + leave a 5-star rating. It costs you nothing. It helps me a ton. Follow & rate The Body Recomposition Revolution on Spotify Tomorrow: Perimenopause vs. Menopause. What is actually happening to your body?

    Why Can't I sleep? Perimenopause, Progesterone & Sleep - Day 61

  8. Aug 13

    Does Testosterone Help Women Lose Weight? What Perimenopausal & Postmenopausal Women Should Know - Day 60

    Low Testosterone in Women: Does It Affect Muscle, Fat Loss and Body Composition After 35? Does low testosterone make it harder for women to build muscle, lose fat, or change body composition after 35? And what actually happens to testosterone during perimenopause and menopause? Day 60 of the Body Recomposition Revolution is Testosterone 101 for women. We’re breaking down low testosterone in women, muscle loss, fat loss, metabolism, strength, recovery, total vs. free testosterone, SHBG, and testosterone levels after 35. The big takeaway: testosterone matters, but low testosterone does not automatically cause weight gain or prevent fat loss. And if you’re wondering, “What is the optimal testosterone level for women?” There is no scientifically established perfect testosterone number for building muscle or losing fat. Testing in women is nuanced, and a single number doesn’t tell the whole story. 💪 Ready to recomp? Join the RAC Recomp Collective for monthly strength training in the RAC app. DAY 60 RECOMP TARGETS - - 💪 PROTEIN: Get 25–40g at your three main meals. 🏋️ STRENGTH: Track your weights and reps. If you don’t track it, you can’t progress it. 😴 RECOVERY: Give yourself 7–8 hours to sleep. You train. Recovery builds. ⭐ Follow the show + drop a 5-star rating. Sixty days in. Don’t ghost me. Follow & rate on Spotify 📲 Follow @RACfitness_ on Instagram. Science, minus the nonsense. Tomorrow: Progesterone After 35.

    Does Testosterone Help Women Lose Weight? What Perimenopausal & Postmenopausal Women Should Know - Day 60
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About

If you’re a woman 35+ trying to lose fat and build muscle but it still feels impossible, it’s not. You’re not broken; you need this simplified, science-backed full framework. I’m Robyn Creary, mom of three, former teacher, trainer, and women’s body composition coach. I’ve experienced my own full-body transformation and helped many women 35+ transform theirs by simplifying fat loss and muscle building into a step-by-step, science-backed process, so you can stop guessing and start executing. Start with Day 1 and follow on Spotify to complete the full 90-Day Body Recomposition System. For the workouts that go with everything you’re learning here, join RAC Collective. It’s my workout app with beginner, intermediate, and advanced programs for home or gym training. https://www.trainerize.me/profile/racfitnessmn/?planGUID=2e2dba89a93e4acdb840fd9fa8e25d40 No extremes. No confusion. Just a plan you understand and can finally execute. Follow on Instagram @racfitness_ for free, simple tools. Listen here for the full system.

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