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Explore every episode of the podcast Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define

Dive into the complete episode list for Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.

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1–50 of 160

TitlePub. DateDuration
156 | Rebuilding Trust In Your Body with Elizabeth Dall13 May 202500:47:31

In today’s episode, I’m joined by nutrition and behavior change coach Elizabeth Dall to talk about something most women don’t even realize is holding them back: disconnection from their own body.

We also cover the hidden cost of constantly comparing yourself—to who you used to be, to someone else, or to the plan you think you should be following—and how that mindset leads to burnout, second-guessing, and spinning your wheels.

This episode is about learning how to listen to your body again—so your choices actually reflect what your body needs, not what a diet told you to do.

Here’s what you’ll learn in this episode:

  • The three types of comparison that quietly sabotage your fat loss
  • Why “eating healthy” doesn’t always lead to results
  • How to reconnect with hunger, fullness, and satisfaction
  • A better way to build consistency with movement—especially if you’re short on time
  • How sleep, stress, and recovery impact your metabolism more than you realize
  • One small shift that can help you stop relying on willpower and start feeling in control

This conversation will help you block out the noise, trust your body again, and create habits that feel doable long-term—even in a full season of life.

Check out The Woman of Wellness Podcast

Get the Mindful Eating Meditation Guide

Become a Fat Loss Simplified Insider

Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask

Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

155 | Simplified Breakfast Prep for Busy Moms09 May 202500:06:48

Happy Mother's Day!

Grab the Recipe Here!

Become a Fat Loss Simplified Insider

Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask

Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

146 | Why Your Body Won’t Let Go of Fat08 Apr 202500:18:09

If you’re not seeing results in the gym like you’d hoped, you might be overlooking one of the most common (and most ignored) fat loss roadblocks: stress.

In today’s episode, I’m answering a listener’s question: “Can stress really be the reason I’m not losing fat?”

We’ll walk through how stress affects your metabolism, what it’s doing to your body behind the scenes, and how to start reducing the hidden stressors that might be holding you back.

If you’ve ever felt like fat loss is harder than it should be—this episode is a must-listen.

What You’ll Learn in This Episode

  • Why unnecessary stress stalls fat loss
  • What “metabolic safety” really means—and why your body needs it to release fat
  • How to perform a quick “stress audit” to identify what’s actually holding you back
  • The surprising way your metabolism reacts to high-stress environments
  • Simple, doable strategies to support recovery and make fat loss easier

Key Takeaways

  1. Your metabolism isn’t a calorie calculator—it’s a stress barometer
  2. Chronic stress lowers your metabolic rate, making fat loss feel harder
  3. Your body needs to feel safe to let go of stored fat
  4. Reducing unnecessary stressors is essential for progress

Whether you’re burned out, doing everything “right,” or just feeling stuck—this episode will help you move forward with clarity, confidence, and a whole lot more simplicity.

Join the Fat Loss Simplified System

Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask

Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

56 | Do I Need to Focus on Counting Macros on Vacation?31 May 202400:12:41

Welcome back to our unofficial mini-series on preparing and organizing your fitness and nutrition for the perfect vacation. In today's episode, I want to tackle a common question: should you bother tracking your macros while on vacation?

Whether you're a seasoned macro tracker or new to flexible eating, this episode offers valuable advice to help you enjoy your vacation to the fullest without derailing your fat loss goals.

Give this episode a listen! You're gonna love it!

Resources for You
55 | My Top 5 Favorite Healthy Snack Foods for the Perfect Vacation28 May 202400:07:09

In this episode, I share my top 5 favorite healthy snack foods for staying on track with your health goals while on vacation.

Whether you're planning a vacation or just like to snack, this episode was made just for you.

Give this episode a listen! You're gonna love it!

Resources for You
54 | Meal Prep Made Easy: 4 Time-Saving Meal Prep Ideas to Prepare for the Hectic Week Ahead24 May 202400:12:30

In this episode, let's talk about practical meal prep ideas that can save you time and help you stay on track with your fat loss goals. Today, I have two quick breakfast ideas for you, as well as two meals that can be used for either lunch or dinner.

The real key to saving time in the kitchen is to stick to versatile recipes that can be thrown together in minutes, satisfying everyone’s palate while giving you extra time to focus on something besides mealtime.

Resources for You
53 | Reasons Why Your Workouts Could Actually Be Causing Weight Gain and How to Achieve Better Results in Less Time21 May 202400:20:55

Did you know that traditional cardio elevates your stress levels and hunger cues (which both make fat loss harder than it has to be)? So, what do you do instead!!

This episode is packed with valuable insights and strategies on dealing with hormonal fluctuations caused by excessive cardio and daily stress, especially helpful for busy women and moms with jam-packed schedules.

Resources for You
52 | Is the "Macro Mindset" Sabotaging Your Weight Loss? End Yo Yo Dieting with Metabolic Revitalization17 May 202400:13:12

Have you ever entered your data into a macro-calculator, only to be told that your daily calorie allotment was two measly calories? Okay, maybe that's an exaggeration, but you get what I mean.

Let's talk about the downside to an overreliance on macro-calculators that suggest continuous calorie reduction to achieve weight loss goals. While these calculators may seem helpful initially, the diminishing calorie recommendations can lead to frustration, unhealthy dietary habits, and weight-loss plateaus.

Instead of perpetually decreasing calorie intake, it may be a wiser approach to include periods of increased calorie intake. Although this may seem counterintuitive, it communicates to the metabolism that it is being cared for, making it feel safe for when you feel ready to go back into a deficit and resume weight loss. This is a process I like to call "Metabolic Revitalization," and it is great for helping you to understand what your body needs.

If you're seeking a weight loss strategy that doesn't involve unrealistic diet demands or time-consuming routines, this episode is for you.

Resources for You
51 | Do Weight Loss Injections Make Sense for You?14 May 202400:16:56

In this episode, Bryce jumps head-first into the controversial and cutting-edge topic of 2024 – weight loss injections, specifically focusing on GLP-1 agonists like Ozempic, Munjaro, and Wegovy. This episode is intended to educate you on the science behind weight loss injections, in what cases they make sense, and the caveat that could make or break their viability for you.

Want to learn more? Give this episode a listen!

Resources for You
50 | The Most Effective 20-Minute Workout Plan for Busy Women10 May 202400:18:51

In this episode, Bryce delivers a dual feature: a 20-minute transformative workout tailored for busy women and a motivating case study featuring our client, Sarah.

Let's face it, many busy women face a common struggle - maintaining effective workouts while juggling a busy schedule. This was the case with our client, Sarah. She wanted to build strength without dedicating all of her free time to unsustainable workout routines. Bryce helped her craft a workout routine that aligned with her time constraints while also producing significant improvements in her fitness level and body composition.

Want to learn how? Listen now!

Resources for You
49 | How to Lose Fat When You Don't Have the Time07 May 202400:10:40

In this episode, Bryce discusses effective strategies to create time for fitness and nutrition amidst a busy lifestyle. No, you don't have to spend excessive hours in the gym to achieve your fitness goals, and a few minor tweaks could be all you need to start seeing progress and revealing your dream body. Listen now to learn how!

Resources for You
48 | The Guide Series: How to Track Macros Without Being Obsessive03 May 202400:16:55

In this episode, Bryce discusses the fine line between healthy food tracking and obsessive food behaviors.

Bryce challenges the prevalent notion that equates fitness and nutrition merely to your physical appearance and argues that the goal should not be achieving an ideal body figure that is dictated to you through popular media, but instead elevating your overall quality of life.

While tracking is one of the most effective fat loss strategies—Bryce stresses the need for a balanced mindset when employing this tool. Similarly to managing finances, obsessively limiting yourself can breed harmful habits, impacting not only you but those around you.

Bryce also shares his belief that understanding what you eat and how it benefits your body actually unlocks the door to more food freedom and flexibility.

In short, this episode delivers tried and tested answers to commonly voiced concerns about maco-tracking and a dysfunctional relationship with food.

Resources for You
47 | Can You Increase Your Metabolism As You Age?30 Apr 202400:04:43

In this episode, Bryce busts the common myth that says you're doomed to a slowing metabolism as you age.

Contrary to popular belief that it begins in your 30s, your metabolism doesn't slow down until your late 60s, and the primary culprit behind a sluggish metabolism before then is actually muscle loss. Well, what causes muscle loss starting around the age of 30? That's right! That's when most people get their first desk job and their body starts to offload that valuable muscle mass.

However, you can still build muscle and subsequently boost your metabolism at any age. It simply comes down to eating the right foods and putting the right demands on your body to stimulate muscle growth and maintain or even enhance your metabolic rate.

By implementing this simple switch in your perspective on nutrition and exercise you can experience improved energy, increased longevity, and significant weight loss—especially as you age.

Resources for You
145 | This Is What a Summer Body Really Looks Like04 Apr 202500:15:46

Are you tired of the annual “get summer body ready” panic?

Every year around this time, the pressure ramps up to shrink yourself into someone else’s version of confidence—and fast. But let’s be honest… that’s miserable. And it doesn’t have to be that way.

In this episode, we’re flipping the script on what a “summer body” actually means—and how to feel proud of yours without crash dieting, cutting carbs, or burning out by June. You'll learn how to approach fat loss in a way that’s realistic, empowering, and lasts way beyond swimsuit season.

Whether you want to wear shorts without criticizing yourself, feel strong at the beach, or enjoy ice cream with your kids without mentally spiraling… this one’s for you.

What You’ll Learn in This Episode

  • Why chasing the “summer shred” sets you up to fail
  • What a confident summer body actually looks like (and feels like)
  • 3 foundational strategies that work better than cutting out carbs
  • Why starting early (and slow) is the key to success
  • How to build fat loss momentum without sacrificing your life to it

Key Takeaways

  1. You don’t need to earn summer – You’re already worthy of showing up, just as you are.
  2. Crash diets work fast—but backfire faster – Shortcuts often cost you energy, muscle, and confidence.
  3. Real change is built on simple habits – Think: protein, strength training, and a structure that fits your life.
  4. Margin is your secret weapon – Start soon enough to enjoy the process and avoid burnout.
  5. Lasting results come from preparation, not pressure – The earlier you start, the more confident (and relaxed) you’ll feel when summer hits.

If you’re ready to feel confident in your skin without overhauling your life, the Fat Loss Simplified System could be the answer you’ve been searching for. Coaching spots are now open—and prices go up soon. So, grab your spot here before it’s too late.

Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

46 | The Guide Series: The Superior Way to Measure Fat Loss Progress26 Apr 202400:13:28

In this episode, Bryce encourages you to forget about the number on the scale!! Instead, start evaluating progress by looking at the big picture.

We all know the feeling: a two-pound loss on the scale followed by a one-and-a-half-pound gain, seemingly without reason. Maybe it’s water consumption; maybe it’s excess sodium. Either way, tracking weight alone can be misleading and frustrating, which is why learning to measure progress without using the scale is so critical.

Learning to lean on biofeedback markers, performance tracking, and circumference measurements, could just be the change of pace you have been looking for.

Should you need a hand with this, Bryce's email is in the show notes below; drop him an email, and he'll send you your own "Personal Growth Habit Tracker."

Resources for You
45 | Metabolism Slow? Here's 3 Reasons Why23 Apr 202400:10:02

In this episode, Bryce reveals 3 common reasons your metabolism is slowing down and what you can do about it. Speeding up your metabolism is both crucial and possible when you make the right food, exercise, and lifestyle choices.

Resources for You
44 | The Guide Series: How to Completely Eliminate Food Guilt19 Apr 202400:17:48

In this episode, Bryce tackles a common fat loss roadblock - the weekend binge and the ensuing guilt.

Food guilt comes from judging foods as 'good' or 'bad' and treating eating as a moral or immoral act. This misguided perception can impose unhealthy dietary behaviors and completely stall weight loss progress. Rather than characterizing foods as 'good' or 'bad' they should be characterized by how well they serve your energy needs which is based on your lifestyle and goals.

Bryce also discusses the significance of muscle building and maintaining healthy habits like sufficient steps and hydration and the impact they have on increasing food freedom and flexibility.

Resources for You
43 | Top Secrets for Losing Fat Smarter Not Harder in Perimenopause/Menopause with Claire Donahoe16 Apr 202400:57:39

In this episode, Bryce and Claire debunk the myth that perimenopause/menopause signals the end of a fit body you can be proud of.

If you're ready for a refreshing perspective on the idea of aging where women over 40 are encouraged to redefine their fitness successes and take back control of their body and life, this empowering conversation is for you.

Connect with Claire

Resources for You
42 | The Guide Series: Mastering the Art of Meal Prepping for Effective Fat Loss12 Apr 202400:15:36

In this episode, Bryce reveals his secrets to the art of meal prepping and how mastering it can significantly expedite the time it takes to reach your fat loss goals.

Although meal prepping is often seen as intimidating, once you learn the step-by-step process of how to quickly and easily prepare meals without overwhelming your schedule., you'll never go back to cooking every day again.

From proteins to veggies to carbs and fats, this episode simplifies the entire process. The beauty of meal prepping using this method is its versatility, giving you the ability to mix and match your favorite meals with minimal time commitments.

By setting aside a few hours during a designated day every week, you can free up valuable time during your work week while also preparing to hit the beach with pride this summer.

Resources for You
41 | Lose 5 LBS in 4 Weeks09 Apr 202400:22:52

In this episode, Bryce speaks about his own four-week personal fat loss journey, giving you a peek behind the curtain at how he managed to shed five pounds in four weeks without giving up food trucks, jelly beans, or Easter dinner. Remember to follow or subscribe to enjoy our free coaching content consistently.

In the main part of the episode, Bryce describes a focused fat-loss phase, maintaining a balanced diet, and enjoying flexibility in food selections. However, achieving these goals isn't without its own mental challenges and requires a deep understanding of your body, its responses to diet and exercise, and the reality that weight loss isn't instantaneous or linear.

Resources for You
40 | The Guide Series: What I Wish I Knew About Cardio Before I Started My Fitness Journey05 Apr 202400:17:32

In this episode, Bryce tackles the common misconceptions about cardio and provides insights on why it isn't an all-in-one solution for fat loss.

Bryce stresses the essential role of nutrition and muscle building in losing fat, in comparison to focusing on cardio solely. Bryce also explains the pitfalls of resorting exclusively to cardio in your quest to lose fat and peels back the curtain on the benefits of cardio and its true impact on body composition and fat loss.

And while cardio may not be the go-to solution for fat loss, it does play a massively positive role in mental, heart, and lung health. This is why Bryce dives into a comprehensive discussion about the two major types of cardio - steady-state and high-intensity interval training. Learn how to seamlessly integrate them into your daily routine for improved physical and mental well-being.

Learn about the strategic steps towards achieving your fitness goals – with an emphasis on understanding the importance of both cardio and strength training exercises. Featuring an in-depth discussion about walking as a form of cardio, Bryce also celebrates the mental and physical merits of this often under-recognized form of exercise.

In the end, Bryce suggests creating a seasonal plan tailored to your goals and preferences.

Resources for You
39 | How to Overcome Chronic Illness While Nailing Your Fat Loss Goals02 Apr 202400:31:46

Welcome to another episode of the Fat Loss Simplified podcast. Today we dive into the inspiring journey of Justin, a former pro wakeboarder, firefighter, and now health coach. After battling a severe brain infection caused by mold, Justin shares his fight to restore not only his physical health but the mental and emotional challenges that came with it.

From his career in sports and firefighting to his struggle with a debilitating brain infection, Justin’s story showcases profound perseverance and resilience. Following his health crisis, which resulted in an 80-pound weight gain, Justin turned his hardship into a career that serves and empowers others, armed with the insights he gained during his recovery.

In this episode, we discuss the trials of juggling chronic illness with fitness goals, the revelation of reverse dieting, and the understanding of how the body adapts to different exercises. Highlighting the importance of health and wellness over just weight loss, Justin’s journey illuminates the power of a healthy lifestyle to transform the body and mind.

We also cover the challenges many face such as low calorie intake, gut issues, poor sleep quality, and hormonal imbalances. Justin emphasizes the importance of behavior modification in the first 90 days, leading to improved health, and setting clear, personalized fitness, and wellness goals to serve as motivation during the journey to health and fitness.

Next, we delve into Justin’s transformative journey of overcoming personal health obstacles through consistent diet and fitness. His multi-faceted approach emphasizes the importance of patience, gratitude, and emotional well-being on the road to wellness.

Lastly, we explore Justin’s unique approach to supporting those with chronic illnesses, based on his own experiences. He emphasizes the need to shift the perception of limitations while stressing the importance of emotional support. His testament of everyday gratitude offers a daily reminder to appreciate the small but significant blessings life has to offer.

Whether you're facing challenges with weight, health, or managing a chronic illness, Justin's refreshing approach to health and wellness offers hope and guidance toward a healthier, happier life. For more, check out his podcast, The Comeback Code, and grab our new e-book, "Lose Fat Like Crazy" for invaluable health insights and top-tier recipes designed to assist your wellness journey.

Connect with Justin on Facebook

Follow Justin on Instagram

Resources for You
38 | The Guide Series: How to Think Through Macronutrients for Optimal Results29 Mar 202400:12:26

This episode is for you if you have ever wondered...

  1. What's the best macro ratio for weight loss?
  2. Should you eat more protein than carbs to lose weight?
  3. How do I set my macros to lose fat?
  4. Do macronutrients matter for fat loss?
  5. Should I use a macro calculator?
Resources for You
37 | How To Stay Motivated, Especially When You’re Not Motivated26 Mar 202400:10:26

This episode is for you if you have ever wondered...

  1. How do I motivate myself to workout?
  2. How do I motivate myself to lose body fat?
  3. What are the best exercises for motivation?
  4. Why can't I motivate myself to lose weight?
  5. How can I increase my motivation?
Resources for You
144 | What to Do When You Don’t Feel Like Eating Healthy or Working Out01 Apr 202500:13:51

Ever feel like you know exactly what you should be doing—eating better, moving more, getting your workouts in—but you just can’t seem to actually get yourself to do them?

In today’s episode, I’m answering one of the most common questions I get: “What should I do when I don’t feel motivated?” We’ll unpack why motivation isn’t something you can rely on—and how to take action even when you’re not feeling it.

If you’ve ever struggled with getting started or staying consistent, this episode will give you the mindset shift you need to build momentum and get results—even when motivation is nowhere to be found.

What You’ll Learn in This Episode

  • Why motivation is the last thing you should wait for
  • A powerful analogy that changes how you think about motivation and consistency
  • The real key to building long-term consistency (hint: it’s not discipline)
  • How to take action—even when you don’t feel like it
  • A simple strategy to help you choose your next small step

Key Takeaways

  1. Motivation is a terrible place to start – It only shows up after you’ve already seen results.
  2. Results come from action—not feelings – Waiting to “feel ready” is what keeps most people stuck.
  3. Small wins build big momentum – Start with one non-negotiable habit you can improve this week.
  4. Progress > perfection – You don’t need to overhaul your life overnight. You just need to take the next step.
  5. The flywheel effect is real – Action leads to results, which leads to motivation, which fuels more action.

Whether you’re just getting started or you’ve hit a wall, this episode will help you stop waiting, start moving, and finally create the kind of consistency that makes fat loss feel simple.

Join the Fat Loss Simplified System

Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask

Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

36 | The Guide Series: How to Eat Intuitively for Fat Loss22 Mar 202400:24:33

This episode is for you if you have ever wondered...

  1. Can you lose fat with intuitive eating?
  2. How to incorporate intuitive eating into your weight loss journey?
  3. What is the intuitive eating method?
  4. Do I have to track macros to lose fat?
  5. What are the benefits of intuitive eating?
Resources for You
35 | Overcoming Adversity in Your Fat Loss Journey with Angela Beyer19 Mar 202400:52:02

This episode is for you if you are currently overcoming adversity and looking to start making meaningful changes in your fitness journey.

Resources for You
34 | The Guide Series: Weightlifting for Fat Loss15 Mar 202400:15:52

This episode is for you if you have ever wondered...

  1. Can you lose fat just by lifting weights?
  2. What is the best weight training for fat loss?
  3. Should I lift heavy or light to lose weight?
  4. How long does it take to lose body fat with weight training?

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Resources for You
33 | 3 Common Mistakes to Avoid on Your Fat Loss Journey12 Mar 202400:17:15

This episode is for you if you have ever wondered...

  1. Why am I hungry, but still not losing fat?
  2. How do I lose weight sustainably?
  3. Why do I work out and still seem to get nowhere?
  4. What diet is right for me?

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Resources for You
32 | How Helpful Are Supplements for Fat Loss?08 Mar 202400:10:19

This episode is for you if you have ever wondered...

  1. What supplements should I take?
  2. Do supplements make fat loss faster?
  3. What supplements should I take every day?
  4. Is whey protein powder necessary?
Resources for You
31 | Rejuvenated Moms Make Happy Kids05 Mar 202400:36:41

This episode is for you if...

  1. You are a mom who is looking for creative ways to feel refreshed.
  2. You are a mom who struggles to find time to take care of your own needs.
  3. You are a mom who wants to know that you're not alone.
  4. You are a mom who wants to leave guilt behind, once and for all.

The Book - Rejuvenated Mum's Make Happy Kids

Tessia's Website

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Resources for You

 

30 | The Guide Series: How Many Calories Should I Be Eating?01 Mar 202400:07:43

This episode is for you if you have ever wondered...

  1. How many calories should I eat to lose weight?
  2. Is it good to eat 1200 calories a day?
  3. How do I know how many calories I need to eat?
  4. Are calorie calculators accurate?

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Resources for You

 

29 | The Most Attainable and Sustainable Fat Loss Method27 Feb 202400:24:11

This episode is for you if you have ever wondered...

  1. What is the fastest way to lose weight?
  2. What is the right way to lose weight?
  3. How do I avoid extreme weight loss methods and fad diets?
  4. How should I go about losing weight?
Resources for You
28 | The Guide Series: Sugar and Fat Loss23 Feb 202400:13:53

This episode is for you if you have ever wondered:

  1. Do I have to avoid all sugar to lose fat?
  2. How bad is sugar for me?
  3. Can I lose weight and still eat sugar?
  4. What does sugar do to my body?

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Resources for You

 

27 | The Truth About Intermittent Fasting20 Feb 202400:13:08

This episode is for you if you have ever wondered...

  1. ⁠⁠⁠⁠⁠⁠⁠What are the benefits of intermittent fasting?
  2. What are the rules for intermittent fasting?
  3. How much weight can you lose with intermittent fasting?
  4. What results can I expect with intermittent fasting?

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Resources for You

 

143 | Can I Eat Bread and Still Lose Weight?28 Mar 202500:18:25

One of my clients recently asked, “How much bread can I eat and still lose weight?” It’s a fair question—especially when social media makes it sound like eating toast is the reason why your jeans won’t button.

In today’s episode, I’m sharing a real coaching call conversation where we unpack that exact question. You’ll learn what actually matters when it comes to eating bread, how to make smarter food decisions, and why cutting out your favorite foods is usually the wrong move.

If you’ve ever felt guilty for eating carbs or found yourself confused about what “healthy bread options” even means—this one’s for you.

What You’ll Learn in This Episode

  • Why carbs (and yes, even bread) aren’t the enemy
  • The truth about sugar and weight gain
  • A simple 5-part decision-making framework for choosing better breads
  • How to listen to your body and identify food sensitivities

Key Takeaways

  1. Carbs aren’t bad. Bread, pasta, and fruit can all fit into a fat loss plan—it’s about the context of food, not the category.
  2. Sugar isn’t the issue—volume is. Most processed foods overload your system with sugar. Bread or fruit on its own? Totally manageable.
  3. Try the Bread Decision-Making Matrix. A simple 5-part framework to help you choose better options.
  4. Sourdough might help. Fermented breads like sourdough can be easier on digestion for people sensitive to gluten.

So, no—you don’t need to ditch your favorite sandwich or skip strawberries to lose fat. With the right framework, you can enjoy the foods you love and still make meaningful progress.

Win a Month’s Supply of Legion Athletics Protein!

Want a month’s supply of Legion Athletics protein powder—on Bryce? Follow Bryce on Instagram and send him a message saying "Protein Giveaway" to enter!

Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

26 | The Guide Series: Can I Eat Fat AND Lose Fat?16 Feb 202400:14:31

This episode is for you if you have ever wondered:

  1. What's the big deal about fats and do they really make me fat?
  2. Are fats bad?
  3. Should I be eating a low-fat diet?
  4. What fats should I be prioritizing?

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Resources for You

 

25 | What Every Busy Parent Needs to Hear About Fat Loss13 Feb 202400:49:34

This episode is for you if you are a busy parent who...

  1. ⁠⁠⁠⁠⁠Is too busy to take care of your own health needs
  2. Finds it hard to prioritize your own weight loss journey because you're so busy taking care of everyone else
  3. Wants to have the freedom and flexibility to enjoy life with your kids
  4. Wants to pass down a healthy relationship with food to the next generation

Follow Coach Ryan on Instagram

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Resources for You

 

24 | The Guide Series: Carbs and Fat Loss09 Feb 202400:11:49

This episode is for you if you have ever wondered:

  1. What's the big deal about carbs and how do they relate to fat loss?
  2. Are carbs bad?
  3. Do carbs make you fat?
  4. Can I eat carbs?
  5. Do I have to give up carbs?
Resources for You
23 | Weight Loss Is A Personal Growth Journey06 Feb 202400:19:22

This episode is for you if you have ever wondered:

  1. ⁠⁠⁠How am I gaining weight when I'm doing everything right?
  2. Why am I gaining weight when I'm eating less and moving more?
  3. Why is the scale going up?
Resources for You
22 | The Guide Series: Fiber and Fat Loss02 Feb 202400:07:45

This episode is for you if you have ever wondered:

  1. What's the big deal about fiber and how does it relate to fat loss?
  2. How can I more easily maintain my weight?
  3. Is keeping the fat off always going to be a struggle?
  4. How much fiber should I be eating?
  5. Is fiber necessary for fat loss?
Resources for You

 

21 | This Subtle Fat Loss Shift Changes Everything30 Jan 202400:16:53

This episode is for you if you have ever wondered:

  1. ⁠How am I gaining weight when I'm doing everything right?
  2. Why am I gaining weight when I'm eating less and working out?
  3. Why is the scale going up?

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Resources for You

 

19 | Weight Loss Predators and How to Avoid Them29 Jan 202400:24:14

This episode is for you if you have ever wondered:

  1. How can I lose weight without gaining it back?
  2. Is sustainable weight loss possible?
  3. Can I lose fat while eating a balanced diet?
  4. Can anyone in the health and fitness space help me for real?
  5. Do I really have to buy supplements?
Resources for You
20 | The Guide Series: Protein and Fat Loss29 Jan 202400:15:33

This episode is for you if you have ever wondered:

  1. What's the big deal about protein and how does it relate to fat loss?
  2. How can I more easily maintain my weight?
  3. Is keeping the fat off always going to be a struggle?
  4. How much protein should I be eating?
  5. Is protein necessary for fat loss?

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17 | The Guide Series: Hydration and Fat Loss29 Jan 202400:16:16

In this episode, Bryce sheds light on a crucial yet often overlooked aspect of fat loss: hydration. Discover the significant role that proper hydration plays in achieving your weight loss goals. Uncover the science-backed benefits of staying well-hydrated, including enhanced metabolism, reduced appetite, and improved exercise performance. Tune in now!

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18 | You Are Worth It | Prioritizing Your Health with Kayla Potter29 Jan 202400:40:44

In this episode, Bryce interviews Kayla Potter (the head coach of Life Unlimited Coaching). Together they discuss the value of prioritizing self-worth in achieving fat loss, the importance of healing your relationship with food, and how it can lead to a long-lasting transformation.

Kayla also shares her best advice on navigating the challenges of motherhood while also prioritizing your own well-being. You'll also discover why shifting the focus from aesthetics to health and strength is one of the most important components to achieving the look you want without the undesirable, obsessive behaviors you’d love to avoid. Tune in now!

Visit Kayla at Life Unlimited Coaching

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142 | Why Does the Scale Fluctuate Even When You're Doing Everything Right?25 Mar 202500:23:51

If you’ve ever felt like you’re doing all the right things—tracking your food, hitting your workouts, drinking your water—but the scale still keeps bouncing around like a toddler on a sugar rush... this episode is for you. Today, I break down one of the most common and confusing frustrations people face when trying to lose fat: why the scale goes up and down even when you’re sticking to the plan. More importantly, you’ll learn what those shifts actually mean, how to tell if you’re truly making progress, and how to focus on what really matters. Spoiler alert: it’s not the number you saw this morning.

What You’ll Learn in This Episode

  • Why your weight can fluctuate even when you’re doing “everything right”
  • The top reasons the scale spikes overnight (and why you shouldn’t worry about it)
  • What you should be tracking instead of daily scale weight
  • How to know if you’re actually in a calorie deficit
  • Why obsessing over one weigh-in can sabotage long-term progress

Key Takeaways

  1. Scale fluctuations are normal. Things like salt, carbs, workouts, stress, sleep, hormones, digestion, and even clothing can all influence what you see on the scale—none of which mean you’ve gained fat.
  2. Look for trends, not moments. One weigh-in doesn’t mean anything on its own. Zoom out and look at the average over time.
  3. Progress isn’t always visible on the scale. Fat loss can be happening even if the number doesn’t drop. The scale isn’t the only marker of success.
  4. Maintenance calories matter. If the trend isn’t going down, it might not be a motivation issue—it might be that you’re simply not in a deficit.
  5. More consistency > more restriction. Most people don’t need to cut harder—they need to stay consistent longer.

So, the next time the scale throws you a curveball, don’t panic. Don’t slash your calories. Don’t throw in the towel. Remind yourself that your body is doing exactly what it’s supposed to do—and you’re still in control. Keep showing up, collect the data, watch the trends, and trust the process. And hey—if you’ve got a fat loss or nutrition question you want answered on the show, head over to hamiltonfit.com/ask and send it my way. I’d love to tackle it in a future episode.

Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask

Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

15 | Guarantee Weight Loss Success by Customizing Your Own Meal Plan29 Jan 202400:21:29

In this episode, Bryce dives into the secrets of creating a customized diet plan tailored to your unique needs and preferences. Discover how to guarantee success on your wellness journey by personalizing your approach. Uncover the strategies to design a diet plan that not only fits your lifestyle but also brings you joy along the way. Tune in now to unlock the keys to achieving your health and fitness goals!

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16 | The Guide Series: Sleep and Fat Loss29 Jan 202400:17:13

In this episode, Bryce uncovers the often underestimated role of sleep when it comes to achieving fat loss goals. Explore the powerful connection between quality sleep and effective weight management, as Bryce shares the science-backed benefits of getting sufficient rest. Discover how optimizing your sleep routine can boost your metabolism, curb cravings, and support your overall well-being. Get ready to transform your fat loss journey by prioritizing the power of a good night's sleep. Tune in now for all the insights you need to make sleep your secret weapon for success!

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10 | THE Way to Lose Your Next 20 LBS and Keep It Off Forever29 Jan 202400:14:11

In this episode, Bryce lays out the exact blueprint to losing your next 20 LBS AND keeping it off for life.

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