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

FASTer Way is entering a NEW ERA—and some exciting optimizations are coming for women who want to lose fat, build muscle, and create a sustainable healthy lifestyle after 50.

In this episode of FAT LOSS SCHOOL, I'm joined by my friend and fellow FASTer Way coach Sarah Martin to give you a behind-the-scenes look at the improvements—and why we're so excited about what's ahead.

We're talking about improved workout programming, strategic macro manipulation, a simpler and more personalized app experience, and quicker onboarding that gets new clients into the FASTer Way membership experience faster.

Is the scale helping you measure progress—or stealing your joy?

In this short Friday Extra Credit episode of FAT LOSS SCHOOL, Amy explains why weight loss and fat loss are NOT the same thing, especially for women over 50.

The number on the scale includes much more than body fat, and normal changes in water, glycogen, digestion, food intake, workouts and other factors can cause daily weight fluctuations. Meanwhile, a woman can lose fat, gain muscle, become smaller and stronger—and weigh exactly the same.

You'll learn why body composition matters, why two wome...

Do you really need a gym to build muscle after 50? Absolutely not!

In this episode of FAT LOSS SCHOOL, Amy shares how she started strength training at home at age 51 with just 5- and 10-pound dumbbells—and how nine years of consistency and progressive strength training have completely changed what her home workouts (and her strength!) look like today.

If you're a woman over 50 who wants to build muscle, lose fat, improve body composition, and stay strong as you age, this episode will help simplify strength training.

We’re covering:

“Are you sure you should be eating that?”

If you've ever changed your nutrition only to discover that suddenly EVERYONE has an opinion about what's on your plate, this Friday Extra Credit episode of FAT LOSS SCHOOL is for you!

Maybe a family member questions your carbs, a coworker raises an eyebrow at your lunch, or a well-meaning friend wants to tell you about the diet THEY think you should be following. Even comments like, “But you don't need to diet!” can leave you questioning yourself.

In this quick lesson, we're talking about how to h...

What if getting healthier this fall felt more like a bucket list than a to-do list?

In this episode of FAT LOSS SCHOOL, we’re making healthy living FUN with a Fabulous-Over-Fifty Fall Bucket List packed with ways to move more, enjoy seasonal whole foods, reduce stress, prioritize sleep, and make some wonderful memories along the way.

Let's get excited about FALL and all the healthy opportunities that come with it.

Add some fun seasonal movement to your calendar:

How do you know when it’s time to change your macros? In this Friday Extra Credit mini-lesson from FAT LOSS SCHOOL, we’re talking about when your protein, carbs, fats, and overall calorie targets may need an adjustment—and when you should leave them alone! If your progress has stalled, your body has changed, or you’ve been following the same macro targets for a while, this quick episode will help you understand when a macro recalculation might support your fat loss, muscle-building, and metabolism goals—especially for women over 50.

Join me in my next FASTer...

Can you eat carbs and still lose fat after 50? Absolutely—and learning when and how to eat carbohydrates may be more useful than simply trying to eliminate them.

In this episode of FAT LOSS SCHOOL, we’re going back to class for a lesson on carb cycling for women over 50. I’m breaking down what carb cycling is, why we strategically alternate lower-carb and regular-carb days, and how this nutrition strategy can fit into a healthy approach to fat loss, metabolic health, insulin sensitivity, and body composition during menopause and beyond.

We’ll also talk about wh...

Macro tracking doesn’t have to feel complicated or become another full-time job! In this Friday Extra Credit episode of FAT LOSS SCHOOL, I’m sharing 10 simple macro tracking tips to make hitting your protein, carbs, and fat targets easier and more sustainable. Learn practical strategies for meal planning, weighing food, increasing protein, estimating portions, eating out, staying hydrated, and making macro tracking work in real life. If you’re a woman over 50 working toward fat loss, muscle preservation, and better nutrition, these simple tips will help you stop chasing perfection and start building consistency.

Join me in a f...

Macro tracking can feel confusing at first, but it doesn’t have to be. In this FAT LOSS SCHOOL episode, I’m breaking down the basics of protein, carbohydrates, and fat—and explaining why tracking macros can be a more useful fat-loss tool than simply counting calories.

You’ll learn what macros are, why each one matters, how protein supports muscle preservation after 50, whether you should stay under your macro targets, how to handle protein supplements, fiber, restaurant meals, alcohol, and exercise, and why eating less and exercising more is not always the answer.

I’ll also ex...

Is walking enough exercise after 50? How many steps do you really need? Does walking help with fat loss?

In this episode of FAT LOSS SCHOOL, Amy Bryan explores the science behind one of the most powerful—and often overlooked—habits for women over 50. You'll learn why walking is essential for heart health, blood sugar control, mental well-being, energy, and longevity, along with simple ways to make every walk more effective. Amy also explains why walking is the foundation of a healthy lifestyle—but not the entire fitness plan—and why strength training and good nutrition are critical for pres...

Have you ever felt like you "fell off the wagon" with your healthy eating or exercise routine?

Maybe you took a vacation, got sick, cared for a family member, or simply got out of your normal routine. Suddenly, you feel like you've failed and need to start all over.

In this episode of FAT LOSS SCHOOL, I am sharing a powerful mindset shift that can change your health journey forever:

Don't start over. Just resume.

What if you could improve your fitness, build strength, and even reduce body fat in just a few minutes at a time?

In this episode of FAT LOSS SCHOOL, we're talking about one of the most encouraging fitness trends for busy women over 50: exercise snacks. New research shows that several short bursts of movement throughout the day can provide meaningful health benefits—even if you never carve out a full hour for the gym.

If you've ever skipped a workout because you didn't have enough time, this episode is for you. You'll learn why movement "sn...

Are you wondering if GLP-1 medications like Ozempic or Zepbound are right for you?

In this episode of FAT LOSS SCHOOL, we're opening the classroom doors for GLP-1 School— practical, science-based lessons designed specifically for women over 50.

GLP-1 medications have changed the conversation around weight loss, but they aren't magic. They are simply one tool. Whether you're already taking a GLP-1, considering one, or know someone who is, understanding how to protect your muscle, metabolism, and long-term health is essential.

As a certified FASTer Way coach who has completed specialized training in GLP-1s...

If you enjoyed today's Book Report, I highly recommend Unbreakable by Dr. Vonda Wright. It offers practical, science-backed strategies for preserving muscle, protecting bone health, improving mobility, and redefining aging as a season of strength rather than decline. Dr. Wright's FACE framework—Flexibility, Aerobic Exercise, Carry a Load, and Equilibrium—provides a simple blueprint for building lifelong resilience, while her emphasis on physical, mental, and longevity performance aligns beautifully with sustainable health after 50.

If you're ready to put these ideas into action instead of just reading about them, I'd love to coach you inside my next FASTer Way...

Are you hungry every two or three hours? Do you hit an afternoon energy crash and find yourself reaching for something sweet? If so, you're not lazy and you don't lack willpower—you may simply be functioning as a sugar burner instead of a fat burner.

In this episode of FAT LOSS SCHOOL, Amy Bryan explains one of the most important metabolic concepts for women over 50: how your body chooses fuel and why learning to access stored body fat can make fat loss, energy, and appetite control so much easier.

If you've been frustrated by me...

In this special birthday episode, I’m sharing 60 lessons I’ve learned before turning 60 about health, happiness, aging well, relationships, confidence, purpose, and creating a life you love.
My hope is you leave class feeling inspired to make the next chapter your very best one.
Because growing older isn’t something to fear...
It’s something to celebrate.
📝 In This Episode, You’ll Learn:
🎓 Why strength is one of the greatest gifts you can give your future self
🎓 The surprising lesson running three half-marathons taught me about fat loss
🎓 That your grandchildren will remember your ene...

Are you spending hundreds of dollars on supplements and wondering if they're actually helping?

In this episode, Amy breaks down one of the biggest misconceptions in the health and wellness industry: the idea that supplements can replace healthy habits.

Spoiler alert: they can't.

If you've ever stood in the supplement aisle feeling overwhelmed by promises of more energy, faster metabolism, better sleep, stronger bones, less belly fat, and anti-aging benefits, this episode is for you.

Amy uses a simple analogy you'll never forget: Supplements are the sprinkles. They are not the...

Do you feel like sugar has more control over you than you have over sugar?

You're not alone.

In this episode of Fat Loss School, Amy sits down with Dr. Andrea Grayson, author of The Sweet Tooth Dilemma, to discuss the science behind sugar cravings, emotional eating, blood sugar balance, and why so many women struggle to break free from the cycle of cravings and overeating.

If you've ever found yourself craving sweets after dinner, reaching for sugar when stressed, or wondering why your willpower seems to disappear around cookies, candy, or desserts...

Six months of 2026 are behind you, but here's the good news: you still have six months to create incredible change. In this episode of Fat Loss School, we're treating July like a mid-year report card—not to judge yourself, but to assess what's working, make adjustments, and finish the year stronger than ever.

If you've been waiting for the "perfect time" to start, this is your reminder that you don't need a new year or even a new month. You just need a fresh decision.

Plus, with Independence Day around the corner, it's time to de...

What if the real reason you're struggling with belly fat, low energy, cravings, inflammation, and weight gain after 50 isn't a lack of willpower—but a metabolic problem hiding beneath the surface?

In this episode of Fat Loss School, I'm bringing you another Book Report and breaking down one of the most important health books I've read: Why We Get Sick by Dr. Benjamin Bikman.

Don't worry—I did the science reading so you don't have to!

Dr. Bikman argues that insulin resistance is at the root of many of today's most common chronic heal...

Can body sculpting tools help women over 50 look leaner, firmer, and more confident? In this episode of FAT LOSS SCHOOL, Amy interviews nurse Erica Garcera about stubborn fat after menopause, popular body sculpting treatments, how to avoid gimmicks, and why nutrition, strength training, and healthy lifestyle habits still matter most. Plus, true to FAT LOSS SCHOOL fashion, Erica gives listeners simple “homework” they can start right away!

**Erica's free guide — The Science of Non-Invasive Body Sculpting**
www.stan.store/blushbodylounge  

**Erica's recommended machine vendor — Freyara**
https://www.freyara.com/TS00109MS?tracking=69fb50a67ae09

Ready to kick off your healthiest summer after 50? In this episode of FAT LOSS SCHOOL, Amy shares practical belly fat loss tips for women in menopause, explains why the 14-Day Belly Blast is the perfect jumpstart for fat loss and healthy habits, and also invites you to join Vacation Bible School for Fabulous-over-Fifty Women. Learn how strength training, strategic nutrition, core workouts, and mindset shifts can help reduce belly fat, boost metabolism, and create lasting results—while having fun along the way! 

Join the June 1-14 BELLY BLAST here:  https://fasterway.com/products/belly-blast?aid=AMYBRYAN 

Joi...

What if two weeks could change the way you think about fat loss?

In this special episode of FAT LOSS SCHOOL, Amy sits down with FASTer Way's Senior Director of Programming Haven Hennessey to discuss how the 14-Day BELLY BLAST was designed specifically to help women build momentum with strategic nutrition, strength training, and sustainable fat-loss habits.

You'll learn why belly fat after 50 isn't simply about doing more crunches, how macro cycling and effective workouts support body recomposition, and why consistency beats perfection every time. Whether you're brand new to FASTer Way or looking for...

What if this summer became the season you finally stopped “starting over” with your health?

In this special summer kickoff episode of Fat Loss School, Amy Bryan shares why summer may actually be the BEST time for women over 50 to improve their health, lose fat, build strength, and create lasting healthy habits.

Instead of viewing summer as a season of vacations, cookouts, and falling off track, this episode reframes summer as an opportunity for:
☀️ more movement
☀️ more joy
☀️ more fresh foods
☀️ more energy
☀️ and more consistency with healthy habits

Amy also shares insigh...

If you’ve ever thought:
“I know what to do… so why am I not doing it?”

Or found yourself stuck in the cycle of:
👉 starting over
👉 falling off track
👉 repeating the same patterns

This episode is for you.

And let’s be clear right from the start…

This is NOT a willpower problem.
This is NOT because you’re lazy.

👉 This is about the thought patterns driving your behavior.

In today’s episode, we go deeper into the mindset shifts required for sustainable fat loss aft...

Looking for a free weight loss community for women over 50 that actually helps you stay consistent, motivated, and encouraged?

In this special Extra Credit Friday episode of Fat Loss School, I’m inviting you beyond the podcast and into something even more powerful—my free Facebook community for fabulous-over-fifty women.

Because while listening to podcasts can inspire you…
👉 real transformation happens when you engage, connect, and take action.

Inside this supportive, faith-filled community, you’ll find daily encouragement and practical strategies for fat loss after 50, healthy eating, fitness, and mindset—all designed specifically...

GLP-1 medications like Ozempic, Wegovy, and Mounjaro are everywhere right now—especially for women over 50 looking for weight loss solutions.

And let me say this first:
There is zero judgment here.

But there is something important we need to talk about…

Because while many women are seeing quick weight loss on GLP-1s, they are not always getting healthier—and in many cases, they’re setting themselves up for muscle loss, slower metabolism, and weight regain.

In this episode, I break down:
👉 What GLP-1 medications actually do
👉 The biggest mistak...

What if your health journey could become someone else’s breakthrough, too?

In this episode of FAT LOSS SCHOOL, I share my personal story of going from a 30-year career in public education to building a thriving online nutrition and fitness coaching business with FASTer Way to Fat Loss.

I open up about struggling with ineffective exercise and nutrition for years before discovering sustainable, science-backed strategies that finally worked for fat loss after 50. What began as a small “fun money” side business helping other women soon grew into a flexible, purpose-filled encore career that I truly...

Cinco de Mayo. Mother’s Day. Memorial Day. Vacations. Weddings. Summer parties. Birthday celebrations.

For women over 50 trying to lose fat, this season can feel like one long string of temptations—and one big reason to “start over Monday.”

In this episode of FAT LOSS SCHOOL, I am sharing realistic, sustainable fat loss strategies for navigating holidays, parties, travel, and social events during menopause and midlife without guilt, restriction, or falling off track.

You’ll learn how to stop thinking like a dieter and start living a healthy lifestyle that actually works in real life...

In this May Day-inspired episode of Fat Loss School, we explore how outdoor activity can support fat loss, boost metabolism, and reduce stress—especially for women over 50. Learn why simple movement like walking, fresh air, and sunlight exposure can improve hormones, lower cortisol, and enhance overall weight loss results. If you’re looking for easy, sustainable fat loss tips, low-impact workouts, and realistic ways to stay active, this episode will show you how getting outside might be the missing piece to feeling better, moving more, and finally seeing progress.

Explore & enroll in my FASTer Way to Fat Loss...

In this episode of Fat Loss School, we break down why eating healthy isn’t leading to fat loss—and what to do instead. If you’re a woman over 50 eating clean but not losing weight, you’ll learn the key difference between healthy eating vs. fat loss nutrition, and why protein intake, macros, and calorie balance matter for results. Discover how to stop spinning your wheels with “clean eating” and start using strategic nutrition, muscle-building habits, and metabolism support to finally lose fat and keep it off.

Explore and enroll in my next FASTer Way to Fat Loss® cl...

In this Friday Extra Credit episode of Fat Loss School, we break down simple food swaps for fat loss that help you lose weight without feeling restricted. Learn how to replace high-sugar, low-protein foods with high-protein, high-fiber alternatives that support metabolism, reduce cravings, and keep you full longer. If you’re a woman over 50 looking for easy nutrition tips, sustainable weight loss strategies, and realistic healthy eating habits, this episode gives you a practical, step-by-step approach to making fat loss easier—one smart swap at a time.

Explore and enroll in my next FASTer Way to Fat Loss...

In this episode of Fat Loss School, we’re talking about the missing piece that might be slowing your results—even if you’re doing all the “right” workouts. You’ll learn why fat loss and muscle building don’t actually happen during exercise, but during recovery, and how sleep, rest days, and smart fueling directly impact your progress. I break down how overtraining and under-recovering can stall fat loss, especially for women over 50, and what to do instead so your workouts actually work for you—not against you. Plus, I’ll show you how the FASTer Way approach trains smarter, su...

Are you still relying on cardio for fat loss and wondering why your body isn’t changing the way it used to?

In this Friday Extra Credit episode of Fat Loss School, I'm breaking down the biggest strength training myths for women over 50—and why letting go of these outdated beliefs is the key to finally losing belly fat, boosting metabolism, and building a strong, capable body.

If you grew up in the era of:

…you are not al...

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...

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:

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:

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...

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 conversati...

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...