The Fat Loss Pyramid for Women 35+: What Really Matters
Description
You’ve tried everything, tracking, cutting carbs, endless cardio, but still feel stuck. In this episode, I reveal the Fat Loss Pyramid for women over 35: the 5 proven ways your body actually burns fat. Learn why calorie deficit, protein, and strength training matter most, how hormones change the game, and why cardio is the least important piece.
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00:10 – 01:19 | Why you feel stuck - Confusion, overwhelm, and wasted effort. Why women 35 plus are spinning their wheels.
01:19 – 05:03 | Foundation: calorie deficit Energy balance explained in plain language, weekly averages, and why tracking is non-negotiable.
05:03 – 10:56 | Protein: the protector Stacy Sims guidance on daily targets and per-meal dosing. Satiety, muscle, bone health.
10:56 – 14:34 | Strength training: the game changer Progressive overload two to five days per week. Why weights drive recomposition after 35.
14:34 – 14:48 | Sleep: the hidden factor Hunger hormones, circadian rhythm basics, quick recovery wins.
14:48 – 18:49 | Cardio’s role Great for heart and mental health. How to use Zone 2 or short sprints without derailing strength.
18:49 – 25:11 | Recap and action steps Review the pyramid. Pick one focus for this week: protein, sleep, or two strength sessions.
Key Takeaways
A calorie deficit is the non-negotiable foundation of fat loss.
Protein protects muscle, hormones, and metabolism during fat loss.
Lifting weights is the most effective exercise for women 35+.
Sleep is a hidden fat-loss weapon for regulating hunger hormones.
Cardio is helpful, but it is the least important piece of the pyramid.
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