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 (83)
  • Nutrition
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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

  1. 4d ago

    231. How to Get Back to Consistent Weight Loss After 50: Don't Start Over - RESUME

    Have you ever felt like you "fell off the wagon" with your healthy eating or exercise routine? Maybe you took a vacation, got sick, cared for a family member, or simply got out of your normal routine. Suddenly, you feel like you've failed and need to start all over. In this episode of FAT LOSS SCHOOL, I am sharing a powerful mindset shift that can change your health journey forever: Don't start over. Just resume. In This Episode You'll Learn Why consistency—not perfection—is the real secret to fat loss after 50 The difference between starting over and resuming Why you're never starting from scratch—you already have experience and knowledge How shame keeps women stuck in the all-or-nothing mindset Why you don't need a dramatic restart or perfect timing The power of taking one ridiculously small step How identity-based habits help you become the healthy woman you want to be Why planned breaks can actually support long-term success The "Never Miss More Than Two Days" rule for building consistency Practical strategies to get back on track after vacation, illness, holidays, or busy seasons Ready to Resume? If this episode speaks to you, maybe it's because you're ready to stop starting over and simply resume. I'd love to welcome you into my VIP Membership, where we'll help you rebuild healthy routines with: Strength workouts designed for women over 50 Personalized macro coaching Intermittent fasting guidance Monthly nutrition strategies Live coaching and accountability Encouraging community Sustainable lifestyle habits This month, you can resume your VIP membership for just $49 for your first month. No guilt. No pressure. No dramatic restart. Just one simple decision to continue becoming the healthiest version of yourself. To join VIP membership, a class for brand new clients over 50, and to the free Facebook community for the Back in the Groove challenge are all linked here:  www.linktr.ee/amybryanfasterway

  2. Aug 10

    230. Exercise Snacks for Women Over 50: The 5-Minute Habit that Boosts Fitness and Fat Loss

    What if you could improve your fitness, build strength, and even reduce body fat in just a few minutes at a time? In this episode of FAT LOSS SCHOOL, we're talking about one of the most encouraging fitness trends for busy women over 50: exercise snacks. New research shows that several short bursts of movement throughout the day can provide meaningful health benefits—even if you never carve out a full hour for the gym. If you've ever skipped a workout because you didn't have enough time, this episode is for you. You'll learn why movement "snacks" work, how they improve metabolism and cardiovascular fitness, and simple ways to fit them into your everyday life. Remember: after 50, consistency beats perfection every time. In This Episode You'll Learn: What "exercise snacks" are and why they're gaining attention The surprising research behind 1-5 minute workouts How exercise snacks can improve heart health and cardiovascular fitness Why women over 50 may benefit from frequent movement throughout the day The connection between exercise snacks and body fat reduction How short bouts of exercise help preserve strength, mobility, and independence as we age Why movement throughout the day complements your strength training workouts Easy ways to fit exercise snacks into your busy schedule How habit stacking can make daily movement automatic Why "all or nothing" thinking keeps so many women from exercising consistently Ready to Take the Next Step? If you're tired of guessing what to eat or how to exercise after 50, I'd love to coach you inside my FASTer Way program. Together we'll focus on: Personalized macro nutrition Intermittent fasting Strength training Walking and daily movement Fat loss without restrictive dieting Accountability and coaching Sustainable habits that fit real life Whether your goal is to lose body fat, build muscle, improve your energy, or simply feel stronger and healthier, there's a place for you. Here's the link to get started:  https://www.fasterway.com/?aid=AMYBRYAN  To contact Amy Bryan, go to www.linktr.ee/amybryanfasterway and grab a free resource while you are there! Thanks for listening, and remember... Small habits. Big results.

  3. Aug 3

    229. GLP-1 School: The Lessons Every Woman Over 50 Needs to Learn

    Are you wondering if GLP-1 medications like Ozempic or Zepbound are right for you? In this episode of FAT LOSS SCHOOL, we're opening the classroom doors for GLP-1 School— practical, science-based lessons designed specifically for women over 50. GLP-1 medications have changed the conversation around weight loss, but they aren't magic. They are simply one tool. Whether you're already taking a GLP-1, considering one, or know someone who is, understanding how to protect your muscle, metabolism, and long-term health is essential. As a certified FASTer Way coach who has completed specialized training in GLP-1s and metabolic health, I'll explain what these medications do, what they don't do, and how to build healthy habits that support lasting fat loss. In This Episode You'll Learn: What GLP-1 medications are and how they work How GLP-1s reduce appetite and support weight loss The difference between weight loss and fat loss Why preserving muscle is critical after age 50 How much protein women should prioritize while taking a GLP-1 Why strength training becomes even more important during GLP-1 treatment The importance of hydration, fiber, and nutrient-dense foods How to avoid losing muscle along with body fat Why healthy habits are still the foundation of long-term success How the FASTer Way complements GLP-1 medications with nutrition, fitness, and accountability Key Takeaway GLP-1 medications can be incredibly helpful tools for the right person—but they work best when paired with healthy lifestyle habits. If your goal is to lose fat while protecting muscle, you'll need: Adequate protein Regular strength training Daily movement Proper hydration Quality sleep Consistent nutrition Ongoing coaching and accountability The medication may reduce your appetite, but your daily choices determine the quality of the weight you lose. Ready to Learn the FASTer Way? Whether you're using a GLP-1 medication, thinking about one, or simply want a sustainable approach to fat loss after 50, I'd love to coach you. Inside my FASTer Way to Fat Loss® program, you'll learn how to: Preserve lean muscle Improve metabolic health Build strength Prioritize protein Develop lifelong nutrition habits Create sustainable routines that continue working long after any medication ends Here is the link to join my next class for women over 50: https://www.fasterway.com/?aid=AMYBRYAN  Connect with Amy Join my free Facebook community for women over 50, subscribe to my newsletter, email me, schedule a discovery call, or grab a freebie here:  www.linktr.ee/amybryanfasterway If today's episode helped you better understand GLP-1 medications, please leave a review and share this episode with a friend who could benefit from this information.

  4. Jul 27

    228. Book Report: UNBREAKABLE - The Longevity Blueprint Every Woman Over 50 Needs

    If you enjoyed today's Book Report, I highly recommend Unbreakable by Dr. Vonda Wright. It offers practical, science-backed strategies for preserving muscle, protecting bone health, improving mobility, and redefining aging as a season of strength rather than decline. Dr. Wright's FACE framework—Flexibility, Aerobic Exercise, Carry a Load, and Equilibrium—provides a simple blueprint for building lifelong resilience, while her emphasis on physical, mental, and longevity performance aligns beautifully with sustainable health after 50. If you're ready to put these ideas into action instead of just reading about them, I'd love to coach you inside my next FASTer Way to Fat Loss® class for women over 50. We'll build muscle, improve metabolic health, fuel your body with whole foods and protein, and create habits that support not only fat loss—but decades of healthy, active living. Join us in class here:  https://www.fasterway.com/?aid=AMYBRYAN All the ways to contact Coach Amy Bryan are here: www.linktr.ee/amybryanfasterway

  5. Jul 20

    227. Sugar Burner or Fat Burner? How to Train Your Body to Burn Stored Fat After 50

    Are you hungry every two or three hours? Do you hit an afternoon energy crash and find yourself reaching for something sweet? If so, you're not lazy and you don't lack willpower—you may simply be functioning as a sugar burner instead of a fat burner. In this episode of FAT LOSS SCHOOL, Amy Bryan explains one of the most important metabolic concepts for women over 50: how your body chooses fuel and why learning to access stored body fat can make fat loss, energy, and appetite control so much easier. If you've been frustrated by menopause belly fat, constant cravings, or feeling like your metabolism has slowed to a crawl, this lesson is for you. In This Episode You'll Learn: The difference between being a sugar burner and a fat burner Why many women over 50 become metabolically inflexible How frequent eating can keep your body dependent on sugar for fuel The role insulin plays in fat storage and fat burning Why energy crashes and cravings are often signs of poor metabolic flexibility How intermittent fasting can help your body tap into stored fat Why protein, strength training, and strategic carbohydrates matter Simple steps to become a more efficient fat burner—without extreme dieting   Key Takeaway Your body has two fuel tanks: Sugar and Stored Body Fat. Most women have spent years relying almost exclusively on sugar because of constant snacking, processed foods, and elevated insulin levels. Your body was designed to burn fat. You simply have to train it to become metabolically flexible again. When that happens, many women notice: Fewer cravings More stable energy Better appetite control Less dependence on snacks Easier fat loss Improved metabolic health Ready to Learn the FASTer Way? If you're tired of guessing what to eat and want a proven system that teaches you how to become a healthier fat burner while preserving muscle after age 50, I'd love to coach you. Inside my next FASTer Way to Fat Loss® class you'll learn: Intermittent fasting Macro tracking (without perfection) Carb cycling Strength training Walking for fat loss Mindset strategies for lasting success Accountability and coaching every step of the way Registration for my next class is now open! Explore and enroll here: https://www.fasterway.com/pages/vip?aid=AMYBRYAN  Connect With Amy Join my free Facebook community for women over 50 who are committed to getting healthier, stronger, and leaner together. https://www.facebook.com/groups/756727044522580  Be sure to subscribe to FAT LOSS SCHOOL so you never miss a new lesson. If this episode encouraged you, would you do me a favor? ⭐ Leave a review. ⭐ Share this episode with a friend who is tired of living on snacks and sugar. Together we can help more women discover that lasting fat loss doesn't come from eating less—it comes from teaching your body how to use the fuel it was designed to burn.

  6. Jul 13

    226. 60 Lessons I Learned Before 60: My Best Health, Fat Loss, and Life Advice for Women Over 50

    In this special birthday episode, I’m sharing 60 lessons I’ve learned before turning 60 about health, happiness, aging well, relationships, confidence, purpose, and creating a life you love. My hope is you leave class feeling inspired to make the next chapter your very best one. Because growing older isn’t something to fear... It’s something to celebrate. 📝 In This Episode, You’ll Learn: 🎓 Why strength is one of the greatest gifts you can give your future self 🎓 The surprising lesson running three half-marathons taught me about fat loss 🎓 That your grandchildren will remember your energy—not your weight 🎓 How becoming a lifelong learner transformed both my health and my career 🎓 Why consistency will always beat perfection 🎓 The mindset shift that changed everything for me after age 50 🎓 The one lesson I hope every woman over 50 carries into her next decade Don’t count the candles. Count the opportunities. Every birthday is another chance to become stronger, wiser, healthier, and more grateful. 📚 Homework Assignment I’d love to hear from you! What’s one life lesson you’ve learned that you wish someone had taught you sooner? Come share it with us inside my free Facebook community or send me a message. Your wisdom may be exactly what another woman needs to hear today. 🎁 Ready for Your Next Chapter? If you’re ready to stop starting over and finally build healthy habits that last, I’d love to help. Enrollment is open for my next FASTer Way to Fat Loss® class, where we’ll focus on sustainable nutrition, strength training, intermittent fasting, mindset, and healthy aging—all in a supportive community of women over 50. You don’t have to figure it out alone. LINKS to explore & enroll in my next class for women 50+, to the free download for dressing slimmer, and the ways to contact me to share your healthy life lessons are here:   www.linktr.ee/amybryanfasterway  ⭐ If You Enjoyed This Episode If this episode encouraged you, would you do me a birthday favor? 🎂 Leave a review. 🎂 Share this episode with a friend who’s entering a new season of life. 🎂 Subscribe so you never miss a lesson from Fat Loss School. Every review helps more women over 50 discover that it’s never too late to become healthier, stronger, and more confident.

  7. Jul 6

    225. The Best Supplements for Women Over 50: What Helps, What Doesn't, and What to Avoid

    Are you spending hundreds of dollars on supplements and wondering if they're actually helping? In this episode, Amy breaks down one of the biggest misconceptions in the health and wellness industry: the idea that supplements can replace healthy habits. Spoiler alert: they can't. If you've ever stood in the supplement aisle feeling overwhelmed by promises of more energy, faster metabolism, better sleep, stronger bones, less belly fat, and anti-aging benefits, this episode is for you. Amy uses a simple analogy you'll never forget: Supplements are the sprinkles. They are not the sundae. The real foundation of healthy aging, fat loss, and metabolic health after 50 comes from consistent habits like eating protein, strength training, walking, drinking water, prioritizing sleep, managing stress, and eating mostly whole foods. Once those habits are in place, certain supplements may help fill nutritional gaps and support your goals. In This Episode You'll Learn: ✔️ Why supplements should never replace healthy eating habits ✔️ The "sprinkles vs. sundae" approach to nutrition ✔️ The most commonly recommended supplements for women over 50 ✔️ Which supplements women over 50 may not actually need ✔️ The risks of taking supplements without testing or professional guidance ✔️ Potential interactions between supplements and prescription medications ✔️ Why healthy habits will always outperform a cabinet full of supplements Important Reminder Always discuss supplements with your healthcare provider, especially if you take medications for: Blood pressure Diabetes Thyroid conditions Heart disease Anxiety or depression Blood clotting disorders Natural does not always mean risk-free. Test to be sure you need any supplement.  Resources Used https://mail.google.com/mail/u/0/#inbox/FMfcgzQgLrvCvFZWswNxcrmDBBlLjQjr  https://www.shefinds.com/collections/supplements-women-over-50-never-mix-prescription-meds/#slide-1  https://www.shefinds.com/collections/supplements-women-over-50-more-energy/  https://www.eatingwell.com/supplements-women-over-50-may-not-need-11998188  Connect with Amy Amy Bryan is a retired educator, certified FASTer Way coach, and host of Fat Loss School. She specializes in helping women over 50 lose fat, build muscle, improve metabolic health, and create sustainable habits that support healthy aging and long-term wellness. Through simple teaching, science-backed strategies, and a supportive community, Amy helps women stop chasing quick fixes and start building a lifestyle they can enjoy for life. If you enjoyed this episode, please subscribe, leave a review, and share it with a friend who has a cabinet full of supplements but still isn't seeing the results she wants. Explore and enroll in Amy’s next FASTer Way class for Women 50+ here:  https://www.fasterwaycoach.com/AMYBRYAN Connect with Amy thru one of these links: www.linktr.ee/amybryanfasterway

  8. Jun 29

    224. The Sweet Tooth Dilemma: Why Sugar Cravings Feel So Powerful (and What Women Over 50 Can Do About It)

    Do you feel like sugar has more control over you than you have over sugar? You're not alone. In this episode of Fat Loss School, Amy sits down with Dr. Andrea Grayson, author of The Sweet Tooth Dilemma, to discuss the science behind sugar cravings, emotional eating, blood sugar balance, and why so many women struggle to break free from the cycle of cravings and overeating. If you've ever found yourself craving sweets after dinner, reaching for sugar when stressed, or wondering why your willpower seems to disappear around cookies, candy, or desserts, this conversation is for you. Together, Amy and Dr. Grayson explore what is really happening in the brain and body when cravings hit—and how women over 50 can create a healthier relationship with sugar without relying on restrictive diets or sheer willpower. Work with Dr. Grayson here: www.createchangelab.com Grab her book The Sweet Tooth Dilemma here: https://amzn.to/4ehQZij  Explore & enroll in Amy's next class for women 50+ here:  https://www.fasterwaycoach.com/AMYBRYAN  Check out all the ways to learn from Amy here:  www.linktr.ee/amybryanfasterway

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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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