Lose Weight + Build Muscle After 35: The Body Recomposition Podcast

Day 10: BMR Explained | The Calories You Burn Just Staying AliveWelcome back to Day 10 of the RAC Summer Recomp Series.Have you ever wondered where most of the calories you burn each day actually come from? Most women assume it's their workouts, cardio sessions, or step count, but the truth may surprise you.In today's episode, we're breaking down BMR (Basal Metabolic Rate), the largest component of your metabolism and the foundation of body recomposition, fat loss, muscle gain, and long-term metabolic health.Your BMR is the number of calories your body burns simply to stay alive. Every heartbeat, breath, hormone produced, cell repaired, and thought you think requires energy. In fact, for most women, 60–70% of total daily calorie burn comes from BMR alone, making it the single biggest contributor to metabolism.We'll also get into one of the most common fitness myths: "My metabolism is broken." You'll learn why metabolism doesn't suddenly stop working after 35, what research actually says about aging and calorie burn, and why years of chronic dieting can make fat loss feel harder than it should.In this episode you'll learn:What BMR (Basal Metabolic Rate) actually isWhy BMR accounts for most of the calories you burn each dayHow your body burns calories even when you're restingWhy muscle mass plays a major role in metabolismWhat actually influences metabolic rate after 35The difference between metabolic adaptation and metabolic damageHow chronic dieting, under-eating, and excessive cardio can slow progressWhy strength training is one of the most powerful tools for improving body compositionThe truth about "boosting metabolism" and what actually worksIf your goal is to lose fat, build muscle, increase metabolism, improve hormonal health, reverse years of chronic dieting, and create a lean, toned physique after 35, understanding BMR is one of the most important concepts you'll ever learn.Today's 3 Daily TargetsHit your protein goalComplete your strength training workoutTake a 20-minute walkTomorrow we'll continue Metabolism Week by diving into NEAT (Non-Exercise Activity Thermogenesis) the calorie-burning power of everyday movement and one of the most overlooked factors in fat loss and body recomposition.Need a workout program designed specifically for body recomposition?The RAC Recomp CollectiveStrength training for women 35+ who want to build muscle, lose fat, improve metabolism, and finally achieve the toned, athletic look they're after.Join here:https://www.trainerize.me/profile/racfitnessmn/?planGUID=2e2dba89a93e4acdb840fd9fa8e25d40Let's connect on Instagram:@racfitness_Need custom macros?For a personalized RAC Macro Formulation including calories, protein, carbs, fats, BMR, TDEE, carb tolerance analysis, and macro type recommendations, email:RACrecomposition@gmail.com

DAY 8: Is Your Metabolism Broken? | Metabolism, Fat Loss & Muscle Building for Women Over 35Welcome to Day 8 of the RAC Summer Recomp Series.This week we're diving into metabolism, one of the most misunderstood topics in fat loss and body recomposition. In today's episode, we tackle one of the most common questions women ask:"Is my metabolism broken?"You'll learn what metabolism actually is, why your metabolism is probably not broken, what really changes after age 35, and why muscle loss, not a slow metabolism (is often the missing piece behind stalled fat loss results). We also discuss hormones, energy balance, calorie deficits, NEAT (daily movement), strength training, and the surprising reason many women stop seeing progress despite doing everything they think is right.In this episode:​ What metabolism actually is​ Why metabolism isn't a body part or hormone​ The biggest metabolism study ever conducted and what it found​ Why your metabolism doesn't crash at 35​ The role muscle plays in metabolism and fat loss​ Why women lose muscle after 30​ Hormones vs the law of thermodynamics​ Why calorie deficits sometimes stop working​ How chronic dieting affects daily movement​ Why workouts burn fewer calories than most women think​ The five biggest factors that influence your metabolismToday's RAC Targets:✅ Walk for 20 minutes✅ Drink 80 oz of water✅ Identify one thing you've blamed your metabolism onIf this is your first episode, you're not behind. Jump in wherever you are, complete today's targets, and keep moving forward.Follow me on Instagram @RACFitness_ for daily body recomposition, fat loss, muscle-building, nutrition, metabolism, and healthy aging tips.💪🏼 Workouts for Recomp: The RAC Recomp Collective ($29.99/month)Tired of guessing what workouts to do? Join the RAC Recomp Collective and get progressive overload strength training programs designed to build glutes, sculpt shoulders, create a smaller-looking waist, and help women over 35 lose fat while building muscle.Join here:https://www.trainerize.me/profile/racfitnessmn/?planGUID=2e2dba89a93e4acdb840fd9fa8e25d40New workouts are added every month with beginner, intermediate, and advanced options.90 Days. 90 Lessons. 270 Daily Targets.Stop starting over. Start recomping.

Welcome to Day 6 of the RAC Summer Recomp Series, a free 90-day body recomposition system designed to help women over 35 lose fat, build muscle, improve metabolism, and stop starting over every Monday.Have you ever looked at photos from 10 years ago and thought, “I don’t weigh much more, so why do I look completely different?” In today’s episode, we explore one of the biggest reasons: age-related muscle loss.You’ll learn:• Why adults can lose 3–8% of muscle mass per decade after age 30• What muscle protein turnover is and why muscle is constantly being rebuilt• How declining estrogen affects muscle repair and recovery• The role of satellite cells (muscle stem cells) in maintaining lean muscle• Why women become less responsive to protein and exercise as they age• What anabolic resistance is and how it impacts muscle growth• Why muscle loss contributes to changes in metabolism and body composition• Why more cardio and less food is often the wrong strategy after 35• How strength training and protein help preserve muscle during perimenopause and beyond• Why building muscle is one of the most powerful things women can do for healthy agingKey takeaway:After age 35, your body doesn’t stop responding. It simply requires a stronger signal.Today’s RAC Recomp Targets:• Plan a breakfast with at least 25 grams of protein• Schedule all workouts for the upcoming week• Go to bed 30 minutes earlier tonightThis episode is perfect for women navigating perimenopause, menopause, fat loss resistance, changing body composition, declining metabolism, and muscle loss after 35.Subscribe and come back tomorrow for Day 7: Weekly Reset, where we’ll review everything we’ve learned during Week 1 and prepare for Week 2 of the Summer Recomp Series.**Workouts for Recomp: The RAC Collective (workout app - $29.99/month) Click link below WORKOUT APPFollow on Insta for updates and food/lifestyle recomp tips RACFitness_

DAY 4: What "Toned" Actually Means | Strength Training, Muscle Building & Body Recomposition for Women Over 35Welcome to Day 4 of the RAC Summer Recomp Series, a free 90-day body recomposition podcast designed to help women over 35 lose fat, build muscle, boost metabolism, and finally stop starting over.Today we're tackling one of the BIGGEST myths in women's fitness: getting "toned."Is there really such a thing as a toning workout? Do Pilates, barre, light weights, and endless cardio actually create a toned physique? Or is something else happening?In today's episode, we break down the science behind muscle growth, body composition, and why the lean, sculpted look most women want comes from building muscle and reducing body fat, NOT from special toning exercises.In this episode:​ What "toned" actually means​ Why muscles can only grow, shrink, or stay the same​ The truth about Pilates, barre, and light weights​ Type 1 vs Type 2 muscle fibers explained​ Why strength training changes your shape​ How muscle creates curves, glutes, shoulders, and an X-frame physique​ Why cardio doesn't create the toned look most women want​ The science of hypertrophy and progressive overload​ Why women over 35 need muscle more than ever​ How body recomposition helps you look leaner, stronger, and more athletic​ Today's RAC Targets:✅ Complete a strength workout (or schedule your next one)✅ Eat 25-35 grams of protein at one meal✅ Write down one body goal that has nothing to do with the scaleIf this is your first episode, you're not behind. Jump in wherever you are, complete today's targets, and keep moving forward.🏋🏼‍♀️Workouts for Recomp: The RAC Recomp Collective ($29.99/month)Want the exact workouts I use to help women build glutes, sculpt shoulders, create a smaller-looking waist, and progressively overload month after month? Join the RAC Recomp Collective:https://www.trainerize.me/profile/racfitnessmn/?planGUID=2e2dba89a93e4acdb840fd9fa8e25d40Follow along on Instagram for daily body recomposition tips, workouts, nutrition guidance, and behind-the-scenes coaching:@RACFitness_🔗Be sure to follow and subscribe so you're notified when each new episode is released.90 Days. 90 Lessons. 270 Daily Targets.Stop starting over. Start recomping. Custom Macro Formulations $99 email: RACrecomposition@gmail.com

DAY 2: Fat Loss vs Weight Loss | Why the Scale Can Be Misleading for Women Over 35Welcome to Day 2 of the RAC Summer Recomp Series: a free 90-day body recomposition system designed to help women over 35 lose fat, build muscle, boost metabolism, and finally stop starting over.Today we're tackling one of the biggest misconceptions in fitness: fat loss and weight loss are NOT the same thing.If you've ever lost weight but still felt unhappy with how your body looked, this episode will help you understand why. You'll learn what actually makes up your body weight, why the scale can go down while body composition gets worse, why crash diets often lead to muscle loss, and why preserving muscle is essential for long-term fat loss, metabolism, strength, and healthy aging.In this episode:• Fat loss vs weight loss explained• What contributes to body weight• Muscle, fat, water, and digestion• Why the scale doesn't tell the whole story• Why losing weight can sometimes hurt your results• The dangers of crash dieting• Why muscle preservation matters after 35• How body recomposition creates a leaner, stronger physique• Why body composition matters more than scale weightToday's RAC Targets:✅ Drink 80 oz water✅ Walk 20 minutes✅ Record your waist measurementIf this is your first episode, you're not behind. Jump in wherever you are, complete today's targets, and keep moving forward.Be sure to follow and subscribe so you're notified when each new episode is released, and share this series with a friend who's ready to lose fat, build muscle, and stop starting over.Workouts for Recomp: The RAC Recomp Collective ($29.99/month)Insta: RACfitness_90 Days. 90 Lessons. 270 Daily Targets.Stop starting over. Start recomping.

Do carbs make you gain weight? How many carbs should women over 35 eat for fat loss? And why does keto cause such rapid weight loss in the beginning?In this episode of The Body Recomposition Podcast, I break down the science of carbohydrates in a simple, practical way for women over 35. Learn how carbs are stored as glycogen, why glycogen holds water, why the scale often jumps after eating more carbohydrates, and why that doesn’t necessarily mean you’ve gained body fat.You’ll also learn:​Do carbohydrates make you gain weight?​Why keto causes rapid weight loss initially​The difference between water weight and fat gain​How glycogen affects muscle fullness and athletic performance​Why women with more muscle can typically tolerate more carbohydrates​The best time to eat carbs for muscle growth and fat loss​Why protein has the highest thermic effect of food (TEF)​How to structure carbohydrates during a fat-loss phase​How body recomposition differs from simply losing weight​Why many women don’t need to lose more weight—they need to build more muscleIf you’ve ever wondered whether carbs are making you fat, causing bloating, or preventing you from getting lean, this episode will help separate fact from fiction and show you how to use carbohydrates strategically for body recomposition, fat loss, muscle growth, and metabolic health after 35. ***Starting Monday, June 15***The RAC Summer Recomp Series officially begins!For 90 straight days, you’ll get one short daily podcast episode designed to teach you exactly how to transform your body through body recomposition.Each episode includes: One simple lesson Three daily targets A step-by-step system you can actually followThis is a system.By the end of the summer, I expect your body composition, habits, strength, and confidence to look completely different than they do today.**Make sure you’re subscribed to The Body Recomposition Podcast and join us on June 15 for Day 1.Want to follow the exact workouts I’m doing?The RAC Recomp Collective is now live.Inside the app you’ll get: Monthly body recomposition workouts Full gym and home workout options Dumbbell, band, and barbell variations Built-in progress tracking for progressive overload Video demonstrations for every exercise Easy-to-follow programming that updates every month- I’ve spent years refining this system and it’s the exact style of training I use myself and with my coaching clients.Join the RAC Recomp Collective hereFollow me on Instagram for daily body recomposition tips:@RACFitness_

“Why can’t I lose weight after 35?” body recomposition is a necessity after 35. You hit Weight loss plateaus, but it’s not because your Metabolism is different, it’s because you haven’t learned How to stay consistent with weight loss This episode entails (research-backed) 5 mindset shifts to stop procrastinating, build discipline, stay consistent, and become the woman who follows throughIf you keep saying, “I’ll start Monday,” “I’ll get serious next month,” or “I just need to feel ready,” this episode is for you.In this episode of The Body Recomposition Revolution, Robyn breaks down how to build internal urgency, the kind that helps you stop procrastinating, stop waiting for the perfect time, and finally take action toward the woman you are becoming.This is not about panic, pressure, or shame. Urgency is clarity with a short fuse. It is the moment you stop living in “maybe” and start creating your “right now.”You’ll learn 5 powerful ways to build internal urgency:​Time travel emotionally​Collapse the timeline​Tie action to identity​Use micro-rewards​Eliminate maybe languageRobyn explains why confusion fuels procrastination, why scattered focus creates scattered results, how your brain favors immediate comfort over future rewards, and why small actions in the next 48 hours can change the entire way you see yourself.If you have been searching for how to stay consistent, how to stop procrastinating, how to build discipline, how to get motivated, or how to finally follow through on your fitness and nutrition goals, this episode will light the fire.Because delayed action does not just cost you time.It costs you the woman you could become.**Subscribe to The Body Recomposition Revolution so your feed keeps bringing you recomp system, tools, and mindset shifts you need to build muscle, burn fat, and become the woman who follows through.**email for custom macro formulations RACrecomposition@gmail.com**Insta for recipes, daily in's and outs RACFitness_

It’s Memorial Day Weekend!Struggling to stay in control around holiday parties, vacations, long weekends, and social events after 35?In this episode, you’ll learn 7 science-backed habits for appetite control, including the protein anchor method, food order, slower eating, distraction-free desserts, IF–THEN planning, sleep protection, and the “morning-after reset.”These are not random holiday “tips.” They are proven strategies grounded in behavior science, appetite-regulation research, and female physiology — and they’re the exact systems my RAC Fitness clients and I use to stay consistent during travel, BBQs, family gatherings, parties, and chaotic weekends without restriction, guilt, or “starting over Monday.”Holiday eating does NOT derail your progress because you lack discipline. Most women were simply never taught systems that actually work in real life, especially after 35 when hormones, recovery, hunger cues, and muscle maintenance all shift.In this episode of The Body Recomposition Revolution, I’m breaking down 7 research-backed strategies that help women 35+ prevent overeating, reduce cravings, maintain muscle, and navigate holidays and social events without losing progress.1️⃣ Pre-Meal HydrationHow drinking water before meals can naturally reduce overeating.2️⃣ The Protein AnchorWhy anchoring protein (before you arrive or first on your plate) stabilizes appetite and blood sugar.3️⃣ Smart Food OrderWhy eating veggies → protein → carbs last improves appetite control and insulin response.4️⃣ Slow the First 5 MinutesHow slowing your initial eating pace lowers total intake without feeling deprived.5️⃣ No Distracted Eating During “Danger Moments”Why scrolling while eating dessert drives mindless overeating.6️⃣ IF–THEN Scripts for Food PushersExactly what to say when people pressure you to eat more - without awkwardness or guilt.7️⃣ Sleep ProtectionWhy sleep is your biggest appetite-control multiplier during the holidays.I also walk you through the morning-after reset I teach my clients: no punishment, no compensation; just protein, water, and movement. That’s how your foundation snaps back fast.If you’re a woman 35+ who wants to stay in control this holiday season, protect your progress, and walk into the new year feeling empowered instead of remorseful, this episode will completely change how you approach holiday eating.📧 email for custom macros: Email: racfitnessmn@gmail.comFollow RACfitness_ for daily body recomp tips and tricks *remember to hit subscribe so new episodes automatically come up*

In today’s short episode of The Body Recomposition Revolution, I’m sharing a powerful audiobook excerpt from The 7 Habits of Highly Effective People that completely stopped me in my tracks during a workout.This short lesson perfectly explains:​how muscle growth actually happens​why mental toughness is built through discomfort​the connection between discipline, consistency, and body recomposition​why women over 35 often burn out by trying to do too much too fast​how real transformation comes from doing the small, boring things consistently over timeThe excerpt uses strength training as a metaphor for life, patience, grit, and resilience and it stopped me in my tracks as it may be one of the best explanations of muscle growth and consistency I’ve ever heard! If you’ve been struggling with:​staying consistent with workouts​starting over every Monday​all-or-nothing thinking​burnout with dieting or exercise​frustration that results are taking “too long”this episode is a must-listen.Real body recomposition doesn’t happen through extremes.It happens step by step, rep by rep, day by day.If this episode resonated with you, make sure to subscribe to The Body Recomposition Revolution on Apple Podcasts and Spotify so your feed keeps bringing up the show whenever new episodes are released.Leaving a review or sharing the podcast with another woman also helps this message reach more women who need it.Follow me on Instagram: @racfitness_ Interested in:​Custom Macro Formulation​RAC Strength Training Programs​RAC Elite CoachingEmail me to learn more: racfitnessmn@gmail.com

Why do so many women stay consistent Monday through Friday… only to lose momentum every weekend?In this episode of The Body Recomposition Revolution, Robyn Creary breaks down the real reason weekends sabotage fat loss, calorie deficits, and body recomposition progress for women over 35.If you constantly feel like you’re:“doing everything right” during the week,then “starting over Monday” after the weekend…this episode is for you.Robyn explains why consistency has less to do with motivation and more to do with systems, routines, and intentional structure. You’ll learn how weekends can quietly erase your weekly calorie deficit, why emotional exhaustion leads to overeating, and how to create balance without completely falling off track.This episode introduces The Weekend Consistency System™ — a realistic approach to helping women stay aligned with workouts, protein intake, movement, and healthy habits while still enjoying their weekends.In this episode:​Why weekends sabotage fat loss progress​The truth about cheat meals and calorie deficits​Why women over 35 need structure instead of restriction​How routines impact body recomposition success​The difference between balance and self-sabotage​How to stop the “all-or-nothing” cycle​Simple strategies to stay consistent without obsessionTopics covered:body recomposition for women over 35, fat loss after 35, calorie deficits, weekend overeating, emotional eating, women’s metabolism, muscle building for women, macro tracking, sustainable weight loss, fitness consistency, healthy habits, and women’s nutrition.Follow @RACfitness_ on insta to screenshot the RAC Weekend Consistency System and start implementing it this weekend! Interested in custom macro formulation, strength training programs, or RAC coaching? Email racfitnessmn@gmail.com to learn more.

How do you know if you’re actually in a calorie deficit?Most people trying to lose weight or burn fat assume the only sign of fat loss is the number on the scale. But when your body is truly in a calorie deficit, a lot more starts happening behind the scenes.Want the full system behind this? Subscribe for the free RAC Recomposition MethodIf you'd like a custom macro formulation designed for your body, metabolism, and goals, send me an email and I’ll walk you through the process.Insta: RACfitness_ 📩 Email: RACfitnessmn@gmail.comYour formulation includes a metabolic assessment, carb tolerance analysis, and macro type identification so your calories, protein, carbs, and fats are aligned with body recomposition and sustainable fat loss.In this episode of The Body Recomposition Revolution, I walk through eight unusual—but very real—signs that your body is actually burning fat and operating in a calorie deficit.When energy intake drops below energy expenditure, your body begins pulling stored energy from fat cells. But that shift in energy balance doesn’t just affect body fat and weight loss—it also influences hormones, metabolism, sleep, hunger signals, temperature regulation, and even how your brain responds to food.Some of the signs might surprise you.In this episode we cover:​Body fat droppingHall KD et al., American Journal of Clinical Nutrition (2012); Thomas DM et al., Obesity Reviews (2011)​Worse sleepNedeltcheva AV et al., Annals of Internal Medicine (2009); Spaeth AM et al., Sleep (2013)​Bad breath (ketones)Musa-Veloso K et al., Journal of Nutrition (2002); Anderson JC, Diabetes Technology & Therapeutics​Increased hunger (ghrelin/leptin changes)Sumithran P et al., New England Journal of Medicine (2011); Schwartz MW et al., Nature (2000)​Feeling colder (adaptive thermogenesis)Rosenbaum M et al., Journal of Clinical Endocrinology & Metabolism (2002); Dulloo AG, International Journal of Obesity​Food tastes better (reward signaling)Volkow ND et al., Nature Neuroscience (2011); Berridge KC, Neuroscience & Biobehavioral Reviews​Slower nail growthKeys A et al., The Biology of Human Starvation – Minnesota Starvation Experiment (1950)​Personality and mood changesKeys A et al., Minnesota Starvation Experiment (1950); Polivy J & Herman CP, Psychological BulletinWhen you’re truly in a calorie deficit, your body doesn’t just burn fat. It begins adjusting hormones, metabolism, brain reward systems, hunger signals, sleep patterns, and mood as it shifts into energy conservation mode.Understanding these signals helps you recognize when fat loss is actually occurring—even when the scale isn’t the only indicator.If you'd like a custom macro formulation designed for your body, metabolism, and goals, send me an email and I’ll walk you through the process.Insta: RACfitness_ https://www.instagram.com/racfitness_?igsh=cDBpaWl5ZzUwY2Nv&utm_source=qr📩 Email: RACfitnessmn@gmail.comYour formulation includes a metabolic assessment, carb tolerance analysis, and macro type identification so your calories, protein, carbs, and fats are aligned with body recomposition and sustainable fat loss.Thank you for listening

Think you might be dealing with Low Energy Availability (LEA)?This is Part 2 of my LEA series and this is where we fix it.Last week, I broke down why so many women are doing everything right but still not losing fat.I made a free LEA quiz for you, it’s super simple, just an informal Google Doc, and you’ll see your results right at the bottom.You can find it on my Instagram: @racfitness_📩 Want help with your specific situation? Email me directly: racrecomposition@gmail.comThis week, I’m giving you the exact step-by-step plan to repair your metabolism and finally see results.If you’re a woman 35+ who is:working out 5–6 days a week with no physique changestuck in a fat loss plateaugaining weight (especially in your midsection) despite eating “clean”dealing with low energy, poor sleep, or constant cravings…your metabolism may have adapted to under-eating, and this episode is your roadmap out.Inside this episode, I walk you through:How to increase calories strategically (reverse dieting / primer phase)Why your body stores fat when under-fueledThe hormonal impact of LEA (cortisol, thyroid, leptin)How to anchor your protein for body recompositionWhy lifting weights is non-negotiable if you want to look tonedWhat to expect during the process (including temporary scale increases)This phase isn’t about fat loss.It’s about creating a body that’s capable of fat loss again.Your body isn’t broken it’s adapted.Now it’s time to rebuild.🎯 Take the free LEA quiz (on Instagram @racfitness_)📩 Coaching + custom macros: racrecomposition@gmail.com

why intermittent fasting backfires for women over 35perimenopause fat loss without losing musclewhy calorie deficit works better than fasting for womenhow to lose fat after 35 without fastingmorning routine for fat loss without fasting womenFasting & Food Timing for Women 35+: Hormones, Fat Loss & Strength (ep 6)Link for resource: https://www.instagram.com/p/DMYtqajOEUW/?igsh=cnBoa3h4YXFobzF4Custom Macro Formulations + Lifting Regimens 📧 RACrecomposition@gmail.comCoaching inquires/questions? RACfitnessmn@gmail.comMy Meals/training/nutrition: INSTA RACfitness_Wondering if fasting is right for women over 35? Learn why certain fasting protocols may backfire, especially hormonally, and how food timing, rather than extreme restriction, promotes fat loss and muscle preservation.Keywords: fasting for women over 35, food timing hormones, fat loss podcastAre you fasting or hitting the gym on an empty stomach in hopes of burning more fat? This episode is the wake-up call you need. In The Body Recomposition Revolution, Robyn breaks down the science of why traditional fasting backfires for women 35+ - and what to do instead.Using research from Dr. Stacy Sims and real client transformations, Robyn explains how eating earlier, more consistently, and around your workouts supports fat loss, hormone balance, and muscle preservation. Learn the truth about eating windows, the danger of fasted training, and how even small nutrition tweaks can dramatically change your metabolism and energy after 35.💡 Learning Objective:After this episode, women will understand how eating windows are different from fasting, and how eating at the right times will help you drop fat while supporting lean muscle and hormone balance.📲 Want more science-backed tools for body recomposition?Follow @racfitness_ on Instagram for free guides, female-focused training tips, and personalized coaching that supports your body NOW. 💾 Download: HER Fueling Guide: https://drive.google.com/file/d/1AWjAg42Ys-uV18d9ue_r9KWSnbbqolKi/view?usp=drivesdkIntro + Show PreviewWhy women 35+ need to stop copying male fasting protocols