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

RAC Fitness - Robyn Creary
  • 5.0 (22)
  • Fitness
  • Updated Weekly

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. 6h 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

  2. 1d 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.

  3. 2d 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

  4. 3d 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

  5. 4d ago

    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

  6. 5d ago

    Hormonal Belly Fat After 40: Estrogen’s Role in Fat Storage - Day 59

    Does low estrogen cause belly fat, weight gain, a slower metabolism, or muscle loss during perimenopause and menopause? If your body suddenly looks different after 35, even when the scale hasn’t changed much, estrogen may be part of the explanation. In Day 59 of The Body Recomposition Revolution, we’re breaking down estrogen, perimenopause weight gain, menopause belly fat, muscle loss, insulin sensitivity, metabolism, and body composition after 35. 💪 Ready to recomp? Join the RAC Recomp Collective for monthly strength training in the RAC app and me most days Estrogen influences where women store fat, how skeletal muscle responds, glucose metabolism, insulin sensitivity, appetite, and more. As estrogen begins fluctuating during perimenopause and eventually declines after menopause, the environment for maintaining muscle and losing body fat can change. But here’s the distinction that matters: Hormonal changes can change the environment. They do not eliminate the fundamentals. You’ll learn:• Why belly fat distribution can change during perimenopause and menopause• Why fat redistribution is NOT the same as fat gain• How estrogen affects muscle and insulin sensitivity• Why you can weigh the same but look completely different• Why muscle loss matters for body composition after 35• Why eating less and doing more cardio isn’t necessarily the answer• What actually helps you maintain muscle and improve body composition as hormones change TODAY’S RAC RECOMP TARGETS PROTEIN: Get 25–40g at 3 meals. Feed the muscle.STRENGTH: Lift something heavy. Muscle doesn’t build from wishing.MOVE: Walk more. Your workout isn’t your whole day. We’re not chasing smaller. We’re building stronger. 📲 Follow @RACfitness_ on Instagram. Science, minus the nonsense. ⭐ Follow the show on Spotify or Apple Podcasts. ⭐ Leave a rating = huge 3 Tomorrow: Testosterone in Women After 35 and what it actually means for muscle, strength, fat loss, and body composition.

    Hormonal Belly Fat After 40: Estrogen’s Role in Fat Storage - Day 59

  7. 6d ago

    Thyroid and Weight Gain: What Women Need to Know -Day 58

    Can hypothyroidism cause weight gain or make it impossible to lose fat? Does your thyroid really slow your metabolism after 35? Day 58 of the Body Recomposition Revolution breaks down thyroid function, hypothyroidism, Hashimoto’s, metabolism and weight gain in women after 35. Want the workouts? Join me inside the⁠ RAC Collective.⁠ We’re simplifying TSH, T3 and T4, then busting some of the biggest thyroid myths using research from the American Thyroid Association, Mayo Clinic, UT Physicians and a 2025 systematic review and meta-analysis. You’ll learn why hypothyroidism can lower metabolic rate, why thyroid-related weight gain is generally more modest than many women believe, why some of that scale weight can be salt and water, and why fatigue + weight gain alone don’t automatically mean you have a thyroid problem. Plus, we’re covering one of the most fascinating findings of the episode: the relationship goes both ways. Thyroid hormones can influence body weight, but changes in body weight and energy stores can influence thyroid hormone signaling too. The takeaway: hypothyroidism is real and deserves appropriate treatment, but it does not make fat loss impossible or erase the fundamentals of body recomposition. Podcast in your ears. Recomp tips in your feed on Insta @RACfitness_ RAC Daily 3 Targets 1. Hydrate: Aim for 80–100 oz of water today. -And sometime today, check the salt in your kitchen. Does it actually say iodized? Just to be aware to so you can start noticing where your iodine comes from- 2. Pre-log your food: Enter your next 3 days of meals into your macro tracker ahead of time. Build the system before you need the motivation. 3. Train hard: On the final working set of each exercise, aim to finish approximately 1–3 reps in reserve while maintaining good form.

    Thyroid and Weight Gain: What Women Need to Know -Day 58

  8. Aug 10

    Do Hormones Cause Weight Gain? - Day 57

    Is it really your hormones, or is something else happening beneath the surface?Today we’re kicking off two weeks on women’s hormones, perimenopause, menopause, metabolism and body recomposition after 35, using Mayo Clinic’s recent article The Reality of Menopause and Weight Gain and findings from the SWAN study.Here’s the part women need to hear: hormonal changes can influence belly fat distribution, muscle mass, sleep, appetite and body composition, but hormones do not make fat loss impossible.We break down why midlife weight can creep up, why your body may look dramatically different even when the scale hasn’t changed much, how losing muscle changes your energy needs, and why perimenopause and menopause require a much more nuanced conversation than “it’s just your hormones.”Plus, I’m previewing what’s coming this week: thyroid function, estrogen, progesterone, testosterone, cortisol, perimenopause and menopause.Your hormones matter. They just aren’t the whole story. Ready to stop guessing? Train with me inside the RAC Collective. Your workouts, progress photos, measurements and weight trends, all in one place. I’m on insta RACfitness_  RAC Recomposition Targets ​ Track the trend. Choose an app and begin consistently logging your body weight. Look at trends, not individual weigh-ins.​ Protect your muscle. Schedule at least 2 strength-training sessions this week. Put the exact days on your calendar now.​ Track your symptoms. Write down changes in your cycle, sleep, hunger, waist circumference, weight, strength and energy. Add a tally each time a symptom occurs. Data is power. Think a friend needs this episode? Send it to her. Hormones confusing you? Follow the show. We’re just getting started.

    Do Hormones Cause Weight Gain? - Day 57
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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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