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PODCAST

Fat Loss School for Women Over 50 | Strategies to Lose Weight and Belly Fat After Menopause with Intermittent Fasting, Carb Cycling, Macros, Exercise, & Mindset

Amy Bryan, FASTer Way to Fat Loss® Certified Weight Loss Coach

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

health & fitness nutrition

All Episodes

8:45

198. SLEEP MORE to Lose Weight, Regulate Hormones,...

Fat Loss School for Women Over 50 | Strategies to... ·

2026/03/13

Today’s lesson might be the most underrated fat loss strategy of all.Sleep. Not macros or intermittent fasting. Not 10,000 daily steps and not even strength training. Sleep. Today I will share the research and strategies to help you get more and better sleep even after age 50 and menopause. Because poor sleep and weight gain are not inevitable! Join my FASTer Way to Fat Loss® class for women 50+ here: https://www.fasterwaycoach.com/AMYBRYAN Connect with Coach Amy Bryan here:

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19:06

From Client to Certified Coach: Income, Impact, and...

Fat Loss School for Women Over 50 | Strategies to... ·

2026/03/09

Curious about becoming a Certified FASTer Way Coach? In this episode, we share why we pursued FASTer Way certification, what the onboarding process really includes, and how the done-for-you systems make building an online health coaching business simple and sustainable.We discuss how coaching can be customized to fit your income goals and schedule — whether you’re looking for part-time income, a flexible work-from-home opportunity, or a scalable wellness business after 40 or 50. We also talk about

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10:14

196. NEAT Movement: Better For Fat Loss Than Intense...

Fat Loss School for Women Over 50 | Strategies to... ·

2026/03/06

Today we’re talking about something that might completely change how you think about fat loss after 50.It’s not another workout. It’s something called NEAT. NEAT stands for Non-Exercise Activity Thermogenesis. It’s the energy you burn doing everything that is NOT: sleeping, eating, or working out. So NEAT is walking around your house, cleaning, fidgeting, taking the stairs, parking farther away, etc. All of that counts. And here’s the kicker…For women over 50, NEAT may impact fat loss more than

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13:51

You Must Strength Train after Age 50 (and you'll love...

Fat Loss School for Women Over 50 | Strategies to... ·

2026/03/02

Most women join my FASTer Way class because they want to lose weight for their health. And that is a GREAT reason to join. But somewhere along the journey, something shifts.They realize what they actually want isn’t just weight loss. They want fat loss. And here’s the discovery that shocks almost everyone: Not all exercise targets fat loss. Strength training is THE most effective way to target fat loss. It also preserves muscle so your metabolism doesn’t slow down as you lose fat. Muscle burns more

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14:05

194. Your TRAVEL GUIDE for Sticking With Your Healthy...

Fat Loss School for Women Over 50 | Strategies to... ·

2026/02/27

This stage of life, our fabulous fifties, sixties and beyond, is prime travel season. We are empty nesters. We have a little more freedom. We maybe a little more disposable income. We are retired or it’s on the horizon. And with March here next week, spring break travel season is officially here. And, if you don’t already know this about me…we own a house in a little beach community so we travel to it A LOT. So here’s the question I hear all the time: “How do you travel so much and still stay on

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14:21

Staying Consistent & Challenged on a Healthy Weight...

Fat Loss School for Women Over 50 | Strategies to... ·

2026/02/23

Sometimes I get questions about registration…Do I sign up for the regular FASTer Way to Fat Loss class, or do I want the VIP membership?And I totally understand the confusion. A lot of programs have a basic entry option and then a VIP version with bells and whistles layered on top. That’s not the case with our VIP program. So in today's episode I want to walk you through exactly what VIP membership with the FASTer Way is, how it works, and what you can expect — so you can register confidently and

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7:27

192. 2 Easy Meal Assembly Hacks to Hit Your Macros...

Fat Loss School for Women Over 50 | Strategies to... ·

2026/02/20

As a FASTer Way client, you get a custom macro plan and weekly meal plans which help you reach your fat loss goals without even thinking much about it. But you might be like me and like to figure out your own meal ideas. Or maybe you want to deviate for just one meal or fill in missing gaps in certain macros at the end of the day. Today’s shorty lesson includes 2 hacks for meeting your macros while following your own unique cravings and taste preferences. Grab your free Power Bowl download here:

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13:40

191. The Processed Food Problem: What the Government...

Fat Loss School for Women Over 50 | Strategies to... ·

2026/02/16

Today’s lesson is a BIG one. It starts with a history lesson of the previous 2 decades of governmental guidelines on nutrition because, for the first time, America’s dietary guidelines finally reflect what research and America's obesity problem have been reflecting all along: whole foods are what we should be eating for health and weight maintenance AND ultra processed foods with lots of grains, sugars, and carbs, have been keeping us sick and fat. It’s not just about calories. It’s not about

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13:01

My Journey from Cardio Queen to Strong and Lean At...

Fat Loss School for Women Over 50 | Strategies to... ·

2026/02/13

Since this is our Friday Extra Credit episode dropping right before Valentine’s Day, we’re talking about something I hope you’re giving yourself plenty of this week… a little self-love.And I realized something recently: I haven’t properly introduced myself on this podcast in almost two years. Since I’ll be turning 60 this summer — which still feels wild to say out loud — I thought this would be the perfect time to reintroduce myself and share 3 shifts that made my healthy fat loss journey

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7:25

Cortisol, Stress, and Belly Fat: How to Balance...

Fat Loss School for Women Over 50 | Strategies to... ·

2026/02/09

Today we’re talking about one of the most misunderstood hormones affecting women over 50 — cortisol. If you’ve been feeling tired but wired, struggling with stubborn belly fat, sleep issues, or cravings that just won’t quit, then this episode is for you!Grab the free download here: https://amybryanfasterway.myflodesk.com/jkkb1mrape Register for the 5-Day Cortisol Reset here: https://fasterwaycoach.com/cortisol-reset?aid=AMYBRYAN

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6:25

What to Eat on Low Carb Days (Without Overthinking It)

Fat Loss School for Women Over 50 | Strategies to... ·

2026/02/06

Today’s extra credit short episode is addressing a question I get all the time: “What can I eat on low carb days?”I get this especially from women who are not following a meal plan, or they’re traveling, eating out often, or just living their best lives! Today's episode breaks down what foods to eat on a low carb day in a way that makes sense. Join my next 21-Day FASTer Way to Fat Loss® RESET for women 50+ here: https://www.fasterwaycoach.com/AMYBRYAN Rejoin as a VIP with my

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7:31

Why Losing Fat is Easier (and More Fun!) With A...

Fat Loss School for Women Over 50 | Strategies to... ·

2026/02/02

Today you’re going to hear a real conversation with two women who decided to do this journey together. Not perfectly. Not obsessively. But together.They talk about: Losing weight and inches of fat The accountability that comes from having a friend alongside you And maybe most importantly… how their "why" shifted Because this wasn’t about “getting skinny.” It was about: Getting stronger Feeling confident in their bodies Showing up for themselves in midlife And actually enjoying the process

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6:05

Ditch the Gimmicks to Support - Not Force - Fat Loss...

Fat Loss School for Women Over 50 | Strategies to... ·

2026/01/30

Today's Friday Extra Credit episode is short, honest, and meant to save you time, money, and a whole lot of frustration. Today’s extra credit question is this: Are you trying to force fat loss… instead of support it? I'll share a long list of gimmicks and gadgets women our age are influenced to purchase as the missing piece we need to lose weight. The problem isn't that any of these things are “bad” — the problem is you are trying to buy a fix and force fat loss instead of support or allow fat loss

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11:01

185. How to Eat in Restaurants Without Blowing Your...

Fat Loss School for Women Over 50 | Strategies to... ·

2026/01/26

Today’s lesson is one you’ve been begging for.Because let me guess…You’re doing great at home. You’ve got your protein dialed in. You’re walking, lifting, feeling strong And then…dinner out, date night, a vacation...and suddenly you've blown your weight loss goals with restaurant meals. By the end of this podcast episode, you will: Know how to order at any restaurant Stop the “I blew it” mentality Eat out confidently, not restrictively And still hit your macros and fat-loss goals — yes,

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9:26

184. Smash the Scale! (How to Measure Real Fat Loss...

Fat Loss School for Women Over 50 | Strategies to... ·

2026/01/23

Do you weigh yourself to determine if your diet and exercise plan is working? Does the number make or break your day…and your motivation to keep trying? This Extra Credit Friday lesson is short, important, and might save you from ruining a perfectly good weekend: The scale is not the best measure of fat loss. And honestly? It’s not even a very good one. I encourage my clients to stay off the scale. Listen to learn why and what measures I do recommend for recording progress. Join my next 21-Day

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10:55

183. Is Cortisol Blocking Your Fat Loss After 50?...

Fat Loss School for Women Over 50 | Strategies to... ·

2026/01/19

If you’ve spent any time on social media, you’ve probably heard this phrase:“High cortisol causes belly fat.” And maybe you’ve wondered: Is cortisol my problem? Is my stress ruining my metabolism? Am I doing everything right and still stuck because my cortisol is too high? Today we’re going to clear this up —Because here’s the good news right up front: If you’re following the FASTer Way lifestyle, you are already doing many things that help regulate cortisol. This episode teaches what

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4:33

182. Going to Bed Early is a Fat Loss Hack After Age 50

Fat Loss School for Women Over 50 | Strategies to... ·

2026/01/16

Today’s extra credit might sound almost too simple…Going to bed early is a fat loss hack. I know. Sounds too simple to impact fat loss. You were expecting a meal plan tweak, a supplement, a workout addition, or something difficult. But this week's extra credit tip is so very simple but impactful… your bedtime. Join me in the 21-Day RESET to learn lifestyle, nutrition, and fitness strategies that work for fabulous-over-fifty women. Register here: https://www.fasterwaycoach.com/AMYBRYAN

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16:13

Healthy Diet, Exercise, and Lifestyle Hacks for...

Fat Loss School for Women Over 50 | Strategies to... ·

2026/01/12

If you’re a woman over 50 struggling with your weight and you’ve ever said—or thought—“Menopause broke my body,” or “Something must be wrong with me,” this episode is for you. Because here’s the truth no one explained to us: Menopause doesn’t need to be fixed. It needs to be supported. Today, we’re going to connect the dots between common menopause symptoms— like stubborn weight gain, low energy, poor sleep, brain fog, cravings, mood swings— and the nutrition, fitness, and lifestyle habits that

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4:59

180. A Smarter Way to Eat Carbs for Hormone Balance...

Fat Loss School for Women Over 50 | Strategies to... ·

2026/01/09

Today's episode is the first of a new rhythm:👉 Mondays will be our longer, deeper-dive lessons 👉 Fridays are now Extra Credit Friday — short, powerful tips you can use immediately to make fat loss and health after 50 feel simpler, not harder. No overwhelm. No homework. Just a little extra credit that actually pays off. And today’s tip is one of my FAVORITES that most women don’t know about. It's a tip for those of us who love our rice and potatoes but don't want the blood sugar spikes and

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11:44

179. January Quick Fixes that Undo Holiday Weight...

Fat Loss School for Women Over 50 | Strategies to... ·

2026/01/05

Holiday weight gain is NOT the problem.The real problem? It’s the habits that follow you out of December and sneak into January… then February… and sometimes never get back under control. Yep. The quiet, sneaky carryover effect. And today, I’m exposing it and sharing 3 strategies to reset your good habits for real fat loss results in 2026. Join me and other fabulous-over-fifty for our 21-Day FASTer Way to Fat Loss® RESET here: https://www.fasterwaycoach.com/AMYBRYAN

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