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

Why Women Over 50 Are Not Eating Enough PROTEIN (And How to Fix It)

In this episode of Fat Loss School, we're breaking down exactly how to increase your protein intake without stress or overthinking it—because for many women, this is the missing piece when it comes to losing belly fat, boosting metabolism, and maintaining muscle during menopause.
If hitting your protein goal feels overwhelming or confusing, you’re not alone. Most women over 50 were never taught to prioritize protein—thanks to decades of low-fat dieting and carb-heavy meal recommendations. But now? Protein is a non-negotiable for supporting your metabolism, strength, and long-term health.
In this episode, you’ll learn:✔ How much protein women over 50 actually need for fat loss and muscle maintenance✔ Why protein is critical for metabolism, bone health, and reducing cravings✔ Simple ways to increase protein without changing your entire diet✔ Easy high-protein food swaps and meal ideas✔ How protein helps reduce bloating, overeating, and energy crashes✔ The role of protein powder and supplements (and when to use them)✔ Why consistency matters more than perfection
We also cover real-life examples of women who increased their protein intake and saw improvements in fat loss, energy, and hunger control—without extreme dieting.
 
Explore and enroll in my next FASTer Way to Fat Loss® class for women 50+ here:  https://www.fasterwaycoach.com/AMYBRYAN 
 
Email me a question, get on my newsletter list, or grab a freebie here:  www.linktr.ee/amybryanfasterway 
 

206. Lose Menopausal Belly Fat Without Starving: The 5-Day AB LAB is Here!

Struggling with menopausal belly fat, daily bloating, and a stubborn midsection that won’t budge—no matter how “healthy” you’re trying to be?
In this Friday Extra Credit episode of Fat Loss School, I’m sharing a simple, effective way to finally start seeing results—without extreme dieting or endless crunches.
✨ Introducing the 5-Day AB LAB ✨
This is a $20 micro-commitment designed specifically for women over 50 who want to:
Lose belly fat during menopause
Reduce bloating and feel better in their clothes
Strengthen their core and improve posture
Reset their metabolism with a smarter strategy
Learn what actually works for fat loss in midlife
If you’ve been frustrated with:
Weight gain after 50
A bloated, “puffy” stomach by the end of the day
Loss of muscle tone and core strength
Confusion about nutrition, fasting, or workouts
This is your chance to try a proven, science-backed approach that works with your body—not against it.
Inside the 5-Day AB LAB (April 13–17), you’ll get:
✔ 5 days of access to the FASTer Way app✔ A step-by-step Guidebook✔ Daily workouts + BONUS ab circuits✔ A simple, effective meal guide✔ Expert training to explain the strategy✔ A supportive Facebook community
PLUS… a GLP-1 track option with customized nutrition, guidebook, and support for those using GLP-1 medications.
Important Dates:
Registration is OPEN now
Early app access begins: April 11
AB LAB runs: April 13–17
👉 Grab your spot in the 5-Day AB LAB here: https://www.fasterwaycoach.com/ab-lab?aid=AMYBRYAN 
This is your low-risk, high-impact way to experience the strategy, structure, and support that helps women over 50 finally feel confident in their bodies again.

205. Menopause Weight and Health: Strategies to Get Strong, Boost Metabolism & Thrive After 50

Struggling with menopausal belly fat, weight gain after 50, low energy, or loss of muscle tone? You are NOT alone—and more importantly, you are not stuck.
In this episode of Fat Loss School, we’re flipping the narrative on menopause and aging. This isn’t about restriction, deprivation, or trying to get “skinny” again. It’s about learning how to boost your metabolism, build strength, balance hormones naturally, and increase your healthspan so you can feel confident, energized, and in control of your body again.
If you’ve been dealing with:
Stubborn belly fat during menopause
Bloating and feeling “puffy” or uncomfortable
Slower metabolism and weight gain after 50
Loss of strength, muscle tone, and energy
Confusion about what actually works for fat loss in midlife
This episode will give you a clear, simple roadmap to start feeling better—fast.
You’ll learn:✔ Why menopause is actually a metabolic reset, not a decline✔ How to shift from a diet mindset to a strength and health mindset✔ The importance of protein intake for women over 50 (and how much you really need)✔ How fiber supports gut health, fat loss, and hormone balance✔ What an anti-inflammatory diet looks like in real life✔ How to use intermittent fasting the RIGHT way for midlife women✔ Why strength training is the key to fat loss, bone health, and longevity
This episode is packed with practical, science-backed strategies designed specifically for women over 50 navigating menopause.
Because the goal isn’t just to lose weight…
It’s to build muscle, increase energy, reduce inflammation, and create a strong, vibrant body that supports you for decades to come.
Next Steps & Resources:
If you’re ready to stop guessing and start following a proven plan, come join me:
Join my free community for women over 50
Download a free fat loss resource
Join my 5-Day AB LAB
Learn more about my 6-week FASTer Way program 
Explore all of these here:  www.linktr.ee/amybryanfasterway 
 
 
 

204. Is This A PLATEAU - Or Just A Pause In Weight Loss?

If your weight loss has stalled and you’re wondering why nothing is working anymore… this episode is for you.
In today’s FAT LOSS SCHOOL Friday Extra Credit, we’re breaking down one of the most common frustrations for women over 50: the weight loss plateau. Because here’s the truth—if you keep doing the same thing for too long, your progress can slow down… but that doesn’t always mean you need to overhaul everything.
Before you slash calories, add hours of cardio, or assume your metabolism is “broken,” I’m walking you through a simple, step-by-step weight loss plateau troubleshooting. You’ll learn how to evaluate your consistency, macro tracking, calorie intake, workouts, daily movement (NEAT), sleep, and stress—so you can determine if it’s actually time to adjust your strategy… or just stay the course.
This episode will help you:
Understand the difference between a true fat loss plateau and normal weight fluctuations
Identify the most common reasons weight loss stalls (especially in midlife)
Know when to adjust your calories, macros, or exercise—and when not to
Stop second-guessing yourself and start making confident, informed decisions
If you’re tired of feeling stuck, starting over, or wondering what to change next, this episode will give you clarity and direction.
Because not every stall is a plateau—and the right next step might be simpler than you think.
🎧 Tune in now to troubleshoot your fat loss plateau and get back on track with a plan that actually works.
Join my free Facebook community, subscribe to my newsletter, send me an email, join my next class for women 50+, and grab a free download all here:  www.linktr.ee/amybryanfasterway 

203. How to Rewire Your Brain for Weight Loss: Hypnotherapist Helps Stop Self Sabotage

Have you ever wondered why you can know exactly what to do—eat better, move more, stick with your plan—but somehow still find yourself slipping back into old habits? Why willpower works for a while… and then suddenly disappears?
That’s exactly what we’re diving into today with my special guest, Rita Black, who is a top clinical hypnotherapist, weight management expert, and best-selling author. Rita has spent decades helping people understand the brain science behind weight loss and how to rewire the subconscious patterns that can sabotage our best intentions.
In this conversation, we talk about the hidden mental patterns that drive eating habits, why traditional dieting often fails at the mindset level, and how shifting your subconscious thinking can make healthy choices feel more natural and sustainable.
If you’ve ever felt like part of you wants to lose weight—but another part of you keeps getting in the way—this episode is going to open your eyes in a really powerful way.
Thin Thinking Podcast: https://podcasts.apple.com/us/podcast/thin-thinking-podcast/id1558558881 
From Fat to Thin Thinking: Unlock Your Mind for Permanent Weight Loss book by Rita Black:  https://amzn.to/3MMzwDG
 
Free Hypnosis Mastery Class: https://www.shiftweightmastery.com/free 
 
Connect with Amy Bryan here:  www.linktr.ee/amybryanfasterway 
 

202. How to "Play Hooky" from Tracking Macros

This Friday Extra Credit episode is a quick little lesson for anyone who feels like they might want to play hooky from tracking for a day.
We all know that weighing, measuring, and tracking our food is one of the most accurate ways to improve body composition. It helps us understand what we’re eating and how to fuel our bodies well.
But let’s be honest. After a while, logging your chicken and broccoli for the 500th time can start to feel… a little heavy.
At first, tracking feels empowering. You’re learning what’s in your meals, seeing progress, and connecting choices to outcomes. But over time, it can start to feel like one more thing on your never-ending to-do list.
Between work, family, workouts, and life, sometimes the thought of logging every bite can feel exhausting.
The good news? You don’t have to choose between staying on track and staying sane.
Today I’m going to give you some tracking hacks so you can lighten the mental load while still making meaningful progress toward your goals.
To join my free Facebook community group for women 50+, subscribe to my weekly newsletter, grab a freebie download, or join my next FASTer Way to Fat Loss® class for women 50+, go to this link:  www.linktr.ee/amybryanfasterway 

201. Spring Clean with God: Clear the Clutter in Your Heart, Home, Health, Habits, and Head FREE MINI-SUMMIT

Today I’m joined by Theresa Emanuel, the host of Faith Food Fellowship podcast, and we’re talking about something that goes way beyond just food and fitness.
Because if you’ve ever felt like your habits are off, your routines are cluttered, your mind feels noisy… and no matter how many times you try to “get back on track,” something just isn’t clicking—this conversation is for you.
Theresa has created something really special called Spring Clean With God: Clear the Clutter from your Heart, Home, Habits, Health, and Head, and I love the way it takes a step back and looks at the whole picture. (It's happening March 24-26 and it's free!)
Not just what you’re eating or how you’re working out—but what’s going on in your heart, your head, your home… and how all of that connects to your health.
And honestly? This is the piece a lot of women are missing.
So today we’re diving into what it really means to “clear the clutter,” why it matters more than you think, and how this kind of reset can make everything else feel a whole lot more doable.
 
Register free for the Spring Clean with God Mini-Summit here: https://20205508--p31virtues.thrivecart.com/spring-clean-mini-summit/  
Listen to Faith Food Fellowship with Theresa Emanuel here: https://podcasts.apple.com/us/podcast/faith-food-fellowship-self-care-strategies-for-busy/id1546685414  
Connect with Amy Bryan here:  www.linktr.ee/amybryanfasterway 
 

200. Women Over 50 Who Finally Lose the Weight - All Stop Doing These 10 Things

For the 200th episode, I’m giving you a bold countdown. It's something I've noticed about the women who are successful at losing the fat and keeping it off....they all stop making these 10 mistakes. I'll be identifying these common mistakes which include nutrition, fitness, and lifestyle - counting down to the number one mistake I see over and over. 
Join me in the FASTer Way to Fat Loss® class for women 50+ here:  https://www.fasterwaycoach.com/AMYBRYAN 
Register for the March 24-26 free audio mini-summit Spring Clean with God: Clear the Clutter in your Heart, Home, Health, Habits, and Head: https://20205508--p31virtues.thrivecart.com/spring-clean-mini-summit/ 
Register for the March 26 free training GLP1-s and Peptides Done Right!: http://www.fasterwaycoach.com/peptide-training?aid=AMYBRYAN
 

199. The GLP-1 Secrets Nobody Tells (2 Real Clients. Real Talk.)

Today we are talking about a topic that is everywhere right now—GLP-1 medications for weight loss. You’ve probably heard about them from friends, your doctor, social media, or the news. And for many women, these medications are becoming one possible tool in their health journey.
But here’s the key question I wanted to explore today:
What happens when you combine GLP-1 medications with the foundational habits that actually support long-term health and fat loss?
Because one thing I always teach here in Fat Loss School is that no tool replaces the fundamentals—things like prioritizing protein, eating mostly whole foods, strength training, managing stress, and creating sustainable habits.
So instead of just talking about GLP-1s, I thought it would be much more helpful to talk with women who are actually navigating this in real life.
Today I’m joined by two of my FASTer Way clients, Liese Tavaglione and Robyn Neft, who are both using GLP-1 medications as one tool in their journey while also following the FASTer Way strategies like a protein-first approach to eating and consistent strength training.
They’re generously sharing their honest experiences—what led them to consider this option, what they’ve learned along the way, and how focusing on foundational habits has helped them do this in a healthy and sustainable way.
If you’ve been curious about GLP-1s, considering them yourself, or simply wondering how they fit into a bigger health picture, this conversation will give you a balanced, real-life perspective.
Join my next FASTer Way to Fat Loss® class for women 50+ here:  https://www.fasterwaycoach.com/AMYBRYAN 
Join the free FASTer Way training on GLP-1s and Peptides Done Right here: http://www.fasterwaycoach.com/peptide-training?aid=AMYBRYAN

198. SLEEP MORE to Lose Weight, Regulate Hormones, and a Improve Metabolism

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:  www.linktr.ee/amybryanfasterway