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

183. Is Cortisol Blocking Your Fat Loss After 50? (And What Actually Helps)

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 cortisol actually is, when it becomes a problem, and what you can do—very practically—to support your body.
Join my next 21-Day RESET for women 50+ here:  https://www.fasterwaycoach.com/AMYBRYAN 
Rejoin FASTer Way with Coach Amy and over 140 fabulous-over-fifty VIP members here: https://www.fasterwaycoach.com/vip-membership?aid=AMYBRYAN

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

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 

181. Healthy Diet, Exercise, and Lifestyle Hacks for Menopause Symptoms

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 can dramatically improve them. Not extreme. Not miserable. And definitely not “eat less and move more.”
Join me in my next FASTer Way to Fat Loss® 21-Day RESET here:  https://www.fasterwaycoach.com/AMYBRYAN 

180. A Smarter Way to Eat Carbs for Hormone Balance and Fat Loss

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 crashes that accompany them and make fat loss even more of an uphill climb. 
To learn all of our FASTer Way to Fat Loss® healthy strategies and hacks, join me for my next 21-Day RESET here at this link:  https://www.fasterwaycoach.com/AMYBRYAN 

179. January Quick Fixes that Undo Holiday Weight Gain for Women 50+

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 

178. A Healthy Eating Formula for Easy Meals that Help Women 50+ Lose Fat

This episode was created for the MANY women who admit "I never know what I should be eating." This episode isn’t about recipes, food rules, or perfection. It’s about a formula to follow and simple, macro-balanced ideas so you can stop overthinking, stop guessing, and start eating in a way that actually supports fat loss after 50.
Because decision fatigue is real—and it’s killing consistency.
Grab my free download "Sheet Pan Roasting Cheat Sheet" here: https://drive.google.com/file/d/1rZuOBCrumbqqVOQVzUwG0u0-NKWsqkap/view?usp=sharing 
Join my 21-Day RESET for women 50+ here:  https://www.fasterwaycoach.com/AMYBRYAN 

177. Menopause Health Truths from Age Like a Girl: A Book Report

I am sharing a brand-new book that is transforming the conversation around menopause — Age Like a Girl by Dr. Mindy Pelz.
This book just came out this month, December 2025, and it’s already making waves because it reframes menopause in a way that feels powerful, hopeful, and totally aligned with how I help women over 50 approach health and lifestyle change.
If you’ve ever felt foggy, overwhelmed, exhausted, or like your body isn’t cooperating anymore — this book gives meaning to all of that. It reminds every woman going through menopause that she isn’t falling apart… she’s being rebuilt.
Today, I want to walk you through some of the biggest takeaways and why they matter — especially if you’re interested in building long-term health beyond the scale.
Join my next 21-Day Reset here:  https://www.fasterwaycoach.com/AMYBRYAN 
Connect with Amy Bryan:  https://linktr.ee/amybryanfasterway 

176. New Year Countdown: Prep for Fat Loss Success in 2026

Today’s episode is your New Year Countdown Plan—your 5-4-3-2-1 step-by-step checklist to march into January feeling clear, confident, and completely ready for a strong start with the FASTer Way.
Because let’s be honest… Most people roll into the new year:
Still nibbling on stale sugar cookies
Still feeling overstuffed and under-slept
Still saying “I’ll figure it out later”
…and then “later” becomes March.
Not you. Not this year.
We’re doing a strategic, doable countdown so you hit the first Monday of 2026 already prepared for success.
Pantry Reset Guide: https://amybryanfasterway.myflodesk.com/kux9roh561
Home Gym Checklist: https://amybryanfasterway.myflodesk.com/sag2yubnep 
Join free 7-Day Mindset Makeover class: https://www.facebook.com/groups/1569582381056528 
Back to You Workbook (Routines): https://amybryanfasterway.myflodesk.com/w4dop9nmyt 
Jan. 5-25 FASTer Way to Fat Loss® 21-Day RESET - Use code HOLIDAY20 to save $20!: https://www.fasterwaycoach.com/AMYBRYAN 
 

175. BACK TO YOU: Create a Personal Health and Habit Plan for 2026

Today’s episode is exactly what so many of us need right now, as we’re inching toward the holidays and staring down the final weeks of the year.
Let me ask you something: When was the last time you slowed down long enough to check in with yourself? Not your to-do list… Not your family… Not holiday plans or work deadlines…
You.
Because here’s the truth most women over 50 don’t realize until they’re deep in burnout mode:
👉 The biggest barrier to your health isn’t lack of willpower. It’s lack of connection—to yourself.
And that is exactly why I created the Back to You Workbook. 
It’s a free download and inside you’ll find four simple steps to return to your needs, your energy, your habits, and your future.
Today's episode walks you through the entire experience.
So grab your ear buds and your walking shoes and let’s go… Back. To. YOU.
 
Link to free BACK TO YOU Workbook:  https://amybryanfasterway.myflodesk.com/w4dop9nmyt
Links to the class, my free community, my email, and more: www.linktr.ee/amybryanfasterway

174. Why Women Over 50 Shouldn't Diet Year-Round

You cannot live in a calorie deficit forever and keep losing fat. Not at 20. Not at 40. And definitely not at 50+.
Your body is too smart. Your hormones are too influential. Your metabolism is too adaptive.
And trying to white-knuckle your way through the holidays in a deficit? It's not impossible by any means but maybe not the best time. 
So today, we’re talking about your ENTIRE YEAR—how to use deficit, maintenance, and surplus phases intentionally to make progress without burnout. 
Join my FASTer Way to Fat Loss® 21-Day RESET for women 50+ here:  https://www.fasterwaycoach.com/AMYBRYAN