Habits of Successful Weight Maintainers
Insights from the National Weight Control Registry (NWCR)
Body Recomposition for Women 35+ | Sustainable Fat Loss | Science-Backed Fitness and Nutrition
The National Weight Control Registry (NWCR) is a landmark long-term study on weight loss maintenance in the U.S., tracking over 10,000 individuals who have:
Lost 30+ pounds
Maintained that weight loss for at least one year
Kept off an average of 66 pounds for 5.5 years
Some maintained weight loss for over 60 years
This episode reveals the exact behaviors that help people lose weight—and keep it off—for the long haul.
Whether you're a woman over 35 managing metabolism shifts, navigating body recomposition, or simply seeking sustainable, science-backed strategies, this episode offers proven steps toward lasting results.
Research Highlights:
Long-term fat loss is achievable—for thousands of participants, staying consistent proved far more powerful than perfection.
There is no single path—while 45% relied on self-guided plans and 55% followed structured programs, nearly all created a calorie deficit and stayed active.
Fast or slow, both paths work—some lost weight quickly, others over many years. What mattered most was building habits that are sustainable.
There's no “finish line”—successful maintainers continue the same healthy behaviors indefinitely, evolving their lifestyle rather than reverting to old habits.
Top 6 Habits of NWCR Long-Term Weight Maintainers:
Daily Physical Activity
90% engage in movement daily
Average: 1 hour per day
Most common habit: brisk walking
Lower-Calorie, Nutrient-Dense Eating
Mostly reduced-fat, whole-food diets
Emphasis on portion control, protein
No fad diets—just consistency
Eating Breakfast Daily
78% start their day with breakfast
Helps regulate appetite and sustain energy
Sets a positive daily rhythm
Frequent Self-Monitoring
75% weigh themselves weekly
Helps catch small changes early
Encourages proactive adjustments, not guilt
Limited Screen Time
62% watch fewer than 10 hours of TV per week
Frees up time for movement and intentional choices
Reduces mindless snacking
Consistency Over Perfection
Slip-ups are expected—but quickly forgiven
Recovery matters more than perfection
Progress is built through persistence over time
Who Will Benefit from This Episode:
Women 35+ seeking sustainable fat loss and metabolic resilience
Anyone facing challenges with weight regain
Fans of science-based fitness and nutrition guidance
Those curious about long-term body recomposition strategies
Women navigating hormone shifts and lean muscle preservation
If you're searching on Apple Podcasts or Spotify for:
“fat loss over 35”, “metabolism after menopause”, “body recomposition for women”, “how to maintain weight loss”, “science-backed fitness tips”, or “sustainable weight loss podcasts”…
This is the episode you need.
Subscribe now to The Body Recomposition Revolution wherever you listen.
Ready for more inspiration between episodes? Follow me on Instagram for daily insights and behind‑the‑scenes support.
Join my Facebook community, The Body Recomposition Revolution, for motivation and proven tips:
Profile: The Body Recomposition Revolution (Robyn, Trainer • Teacher • Body Recomposition Coach) facebook.com
Your transformation starts with daily habits, not dramatic changes.
Listen. Apply. Stay consistent.
Consistency is your strongest strategy.
🎙 EPISODE 6: Fasting & Food Timing for Women 35+: Hormones, Fat Loss & Strength
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 podcast
Should women fast? If you’ve been skipping breakfast or hitting the gym on an empty stomach in hopes of burning more fat, this episode is your wake-up call. 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=drivesdk
[00:00] – Intro + Show PreviewWhy women 35+ need to stop copying male fasting protocols—and what to focus on instead.
[01:15] – The Big Myth: Fasting Helps Women Burn FatRobyn explains how fasting triggers stress and fat storage in women over 35.
[03:20] – Meet Your HypothalamusYour brain’s “boss” controls hormones and metabolism—and it hates fasting.
[05:12] – Fasting vs. Eating WindowsLearn the difference and why long fasts are especially harmful to women’s hormones.
[07:25] – Why Fasted Training BackfiresBlack coffee isn’t enough. Here’s why training without food leads to muscle loss, not fat burn.
[08:10] – Robyn’s Mistake: A Year of Fasted WorkoutsWhat happened when she tried fasted training—and what fixed it.
[09:07] – Your Body’s Survival ResponseCortisol spikes, metabolism slows, and fat is stored—especially belly fat.
[10:44] – Simple Fix: Fuel Before TrainingEven 15g of protein or ½ cup Greek yogurt can reverse the hormonal damage.
[12:56] – Client Success StoriesRobyn’s clients started eating more and dropped fat faster than ever before.
[14:38] – What You Should Do InsteadEat early, eat frequently, and focus on pre- and post-workout fueling.
[15:10] – Ideal Daily Eating Window12-hour overnight fast (7 PM–7 AM) followed by breakfast within 30–45 minutes of waking.
[17:00] – Protein Distribution & Meal TimingAim for 3–4 balanced meals with ~30g of protein each.
[18:17] – Pre/Post Workout Nutrition for Women 35+This is not optional—especially if you want muscle tone and recovery.
[19:03] – Most Studies Are Done on MenWhy fasting “works” for men but harms active women.
[20:14] – The Real Reason Women Store Fat After 35Under-eating tells your body to hold onto fat and burn muscle.
[21:32] – Survival Mode: Why Your Brain Fights BackYour hypothalamus protects fertility and function—by storing energy, not using it.
[22:29] – LEA and the Long-Term Risks of FastingLow Energy Availability wrecks your metabolism, menstrual cycle, and results.
[23:00] – Final Takeaway: Fuel to ThriveYour body needs fuel to drop fat, build muscle, and feel strong. Period.
Episode 5: Fat Loss After 35: Cardio vs Strength Training for Women
What burns more fat—cardio or strength training—after 35? This episode explains why muscle-building dominates, how cardio fits in, and what training routines drive real body transformation.
Keywords: fat loss podcast, cardio vs strength, body recomposition for women
If you’re a woman over 35 who’s been told to “just do more cardio” to lose weight, this episode is going to flip that script. I’m breaking down the real science behind fat loss: where cardio fits in, where strength training dominates, and how to finally stop being stuck in the skinny-fat state. You’ll learn how to balance your training for body recomposition, why both cardio and lifting matter (but not equally), and what your plan should look like to burn fat and keep muscle at this point in your life - because it's different now, just like you.
🎧 Hit play if you want clarity, not cardio confusion.📲 Follow me on Instagram @racfitness_ for more tips
Jump on my Facebook page
⭐️ If this helped you, leave a 5-star review on Spotify so I can reach more women like you!
Timestamps
Timestamps
00:00 – Intro to The Body Recomposition Revolution
00:40 – Why cardio vs. strength is so confusing for women
01:24 – How your brain processes fitness info
02:10 – My cardio journey & muscle-loss fears
02:50 – What cardio really does for women 35+
03:35 – The problem with “calories burned” metrics
04:20 – Strength vs. cardio for long-term fat loss
05:10 – What strength training does that cardio can’t
05:50 – Debunking the “toning” myth
06:35 – Muscle and metabolism explained
07:25 – What’s actually happening when you burn fat
08:10 – EPOC: The afterburn effect
09:00 – Hormonal impact of lifting vs. cardio
09:50 – Why muscle protects your body as you age
10:45 – Strategic cardio use for women 35+
11:30 – The dangers of cardio-only routines
12:20 – How to combine strength + cardio for recomposition
13:10 – Zone 2 vs. HIIT: how to use both
14:00 – Ideal training balance for fat loss
14:45 – My favorite weekly split
15:30 – What happens when you lift consistently
16:10 – What cardio looks like in the RAC Program
17:00 – What not to worry about when starting
17:50 – How lifting reshapes your body
18:35 – Signs you need more resistance training
19:20 – Cardio is not the enemy (but it’s not the hero)
20:05 – Stop spinning your wheels: final tips
21:00 – Finding the right training balance
22:00 – My personal approach to women 35+
23:00 – It’s never too late to build strength
24:00 – The mindset shift that changes everything
25:00 – Final thoughts and outro
🎙️ Episode 4: Carbs and Recomposition: How Women Over 35 Lose Fat & Build Muscle
Did you know carbs can be your best tool -not your enemy - for building muscle and losing fat after 35? This episode reveals how strategic carb intake supports hormones, energy, and long-term results.
Keywords: carbohydrates for fat loss, body recomposition for women 35+, hormonal balance
📲 Follow Robyn on Instagram: @racfitness_👥 Join the free Facebook community: Body Recomposition for Women 35+ https://www.facebook.com/profile.php?id=61576689415603&sk=about📥 Download the free guide: The Carbohydrate Blueprint & Food List — your step-by-step cheat sheet for using carbs to fuel muscle, fat loss, and hormone health after 35.
⚠️ Content Warning:This episode discusses restrictive dieting, disordered eating patterns, and body image. Listener discretion is advised, especially if you're currently in recovery or sensitive to these topics.
🎧 Episode Description:For women over 35, cutting carbs may actually do more harm than good. In this episode, Robyn dives into the truth about carbohydrates—and why they’re crucial for body recomposition, especially in perimenopause and beyond. You’ll learn how carbs support muscle retention, boost metabolism, and help balance hormones when used strategically with strength training and protein. If you’ve ever feared bread or been stuck in a low-carb plateau, this episode will flip the script.
🎯 Learning Objective:By the end of this episode, you’ll understand why low-carb diets often stall fat loss for women 35+, and how to reintroduce the right kinds of carbs to build muscle, boost energy, and support long-term body transformation.
⏱️ Time Stamps:
🔥 Favorite Quote:“Carbs don’t make you fat. They make your muscle-building machinery work.”
💪 Want to make carbs work for you?Start with The Carbohydrate Blueprint & Food List — a free visual guide that shows you exactly what types of carbs to eat, when to eat them, and how they support your muscle, fat loss, and hormone goals.
Then come say hi on Instagram @racfitness_ or join the Body Recomposition for Women 35+ Facebook group to connect with others on the same journey.
https://freepodcasttranscription.com/transcription/c8a275faf21b1a26bb6d8a05420424a095e6941e.srt https://freepodcasttranscription.com/transcription/c8a275faf21b1a26bb6d8a05420424a095e6941e.srt
🎙 EPISODE 3: Will Lifting Make You Bulky? Strength Training & Fat Loss After 35
Think lifting makes women bulky? Think again. This episode busts myths and shows how strength training transforms metabolism, body composition, and confidence for women 35+.
Keywords: strength training after 35, build muscle burn fat, women’s metabolism
Still avoiding strength training because you're afraid of “bulking up”? You’re not alone but it’s time to ditch that myth. In this episode of The Body Recomposition Revolution, Robyn breaks down why lifting weights is the most powerful tool for fat loss and body reshaping in your 30s, 40s, and beyond. Learn how muscle transforms your metabolism, enhances hormone health, and gives you the toned, athletic look you’re after—without ever looking “too big.”
💡 Learning Objective:Listeners will understand why lifting weights does not make women bulky, how muscle drives fat loss and physique changes, and how to confidently begin strength training as a woman 35+.
🔍 Keywords: lifting for women, body recomposition, build muscle burn fat, strength training after 35, women’s metabolism, perimenopause fitness, fat loss over 40, does lifting make you bulky, weight training myths
📲 Want more science-backed tools for body recomposition?Head to @racfitness_ on Instagram for free resources, coaching tips, and step-by-step guidance to help you build muscle, burn fat, and feel strong at every stage of life.
⏱ Episode Timeline:
[00:00] – Intro Music + Show WelcomeQuick overview of The Body Recomposition Revolution and today’s myth-busting focus: why lifting won’t make you bulky.
[00:37] – The Myth That Holds Women BackRobyn introduces the fear of bulking and why it’s still so common.
[01:10] – Why Women 35+ Need MuscleDeclining hormones, slower metabolism, and age-related muscle loss make strength training non-negotiable.
[02:50] – What Actually Causes a Bulky Look?Spoiler: It’s not lifting. Learn what contributes to “softness” vs. true tone.
[05:15] – Muscle = Metabolic GoldHow lifting boosts fat burn, improves insulin sensitivity, and reshapes your body from the inside out.
[07:00] – Cardio vs. Strength: Which Wins for Recomp?Robyn compares long cardio to strategic lifting and explains why muscle-building is more effective.
[08:40] – What 3–4 Lifting Days/Week Can DoConfidence, curves, and long-term metabolism support—without restricting food or overtraining.
[10:30] – Getting Started with LiftingSimple strength training principles for women new to weights or returning after time off.
🎙️EPISODE 1: Welcome to the very first episode of The Body Recomposition Revolution - a podcast created to (alleviate the constant, long-winded voice recordings I send my clients) help women 30+ build muscle, burn fat, and FINALLY reshape their bodies - the RIGHT way.
This episode breaks down exactly why traditional weight loss methods fall short for women 35+ and how body recomposition changes the game. You’ll learn why losing fat and building muscle at the same time is possible with science-backed methods tailored to your hormones, metabolism, and age.
#BodyRecompositionPodcast #FatLossAfter35 #StrengthTrainingWomen
🧠 The Body Recomposition Blueprint for Women 35+Podcast Episode 1 Companion Guide (click for FREE blueprint)
🎙 Episode Description: If you're a woman 35 or older, stuck in a cycle of dieting and scale obsession, this episode is your wake-up call. Robyn explains the difference between traditional weight loss and body recomposition—why it matters, how it works, and why it's the smartest way to build muscle, burn fat, and reclaim your body after 35.
🎯 Learning Objective:By the end of this episode, you will understand the difference between weight loss and body recomposition and why that shift in focus matters so much for women 35+.
⏱ Timestamp Breakdown
00:00 – Welcome + Who This Podcast Is ForMeet Robyn, a teacher-turned-body-recomp coach. She shares her mission: to bring science-backed tools to women 35+ who are tired of dieting and ready to change their bodies for good.
02:00 – Why Traditional Weight Loss Doesn’t Work for Women Over 35Robyn dives into why the “eat less, move more” advice stops working as we age—and how hormones, muscle mass, and metabolism all play a role.
04:45 – What Is Body Recomposition?A clear explanation of body recomp: losing fat and building muscle simultaneously—and why the scale can’t measure it properly.
07:30 – How Muscle Changes EverythingHow building lean muscle improves your metabolism, insulin sensitivity, fat-burning, and long-term weight regulation.
10:15 – Weight Loss vs. Recomposition: The Key DifferencesWhy focusing only on weight loss often leads to a smaller but still “soft” body—and why body recomposition gives you shape, strength, and long-term results.
13:10 – Why This Is Especially Critical for Women 35+Robyn explains how age-related hormonal shifts (like perimenopause and lower estrogen) make muscle-building even more important in your late 30s and 40s.
16:00 – What to Expect From This Podcast SeriesRobyn outlines what you’ll get in future episodes: research-backed tools, macro advice, strength training tips, and mindset coaching.
18:15 – The First Step: ProteinHomework for listeners: Start by eating 1g of protein per pound of body weight per day—and why this is the foundation of any successful recomposition plan.
20:30 – Closing Thoughts + CTARobyn wraps with encouragement and reminds you to follow on Instagram @racfitness_ for more tools and support.
🎙 EPISODE 2: Protein for Fat Loss and Muscle Gain After 35 | Body Recomposition Podcast
Discover why protein is the unsung hero of body recomposition for women over 35. Learn the right intake and timing strategies to support lean muscle gain and sustainable fat loss without extreme dieting or cardio overload.
Keywords: protein for women over 35, body recomposition, fat loss podcast
Struggling to lose fat or see definition: despite working out? It’s not your age. It’s not your willpower. It’s likely your protein intake.
In this episode of The Body Recomposition Revolution, Robyn breaks down the science behind why women 35 and older need more protein than ever to see visible changes in their bodies. Learn how eating more protein can actually help you build lean muscle, torch fat, and finally achieve that toned, athletic look—without extreme dieting or cardio overload.
💡 Learning Objective:Listeners will understand how protein supports fat loss and muscle building for women 35+, and be able to identify the optimal daily protein intake needed to support a successful body recomposition plan.
🔍 Keywords: protein for women over 35, body recomposition, build muscle burn fat, fat loss for women, high protein diet, perimenopause fitness, women’s metabolism, how to eat for muscle tone
📲 Want more science-backed tools for body recomposition?Head to @racfitness_ on Instagram for free resources, coaching tips, and step-by-step guides to help you build muscle, burn fat, and feel strong at every stage of life.
30g of Protein: https://www.instagram.com/p/DG6mlMGuLsE/?utm_source=ig_web_copy_link
[00:00] – Intro Music + Show Description
Quick overview of the Body Recomposition Revolution and today’s learning objective: understanding how protein drives fat loss and muscle gain.
[01:40] – What Is Body Recomposition?
Difference between fat loss vs. weight loss, and why looking “toned” means building muscle.
[03:20] – Personal Story: Postpartum and Plateau
Robyn shares her personal turning point at age 35 and how traditional dieting stopped working.
[06:10] – Discovering Dr. Stacy Sims
Hormonal shifts at 35+, Dr. Sims’ research, and why our training and nutrition must change.
[08:30] – Protein 101
What protein is, how it supports muscle repair, and why it’s critical for recomposition.
[10:40] – Why Women Need MORE Protein
Debunking the outdated RDA and explaining Dr. Sims’ recommendations for active women.
[13:00] – Common Protein Mistakes
Missteps in distribution, total intake, and underestimating protein needs.
[15:20] – Tracking & Awareness
Why and how to use a macro tracking app like MacrosFirst or MyFitnessPal.
[17:00] – High-Protein Food Ideas
Quick list of easy, high-protein staples and preparation tips.
[20:10] – Prep Is Power
Meal prep strategy, batch cooking, and the importance of making your health a priority.
[23:30] – Discipline vs. Discomfort
Mindset: choosing your hard, putting yourself first, and staying consistent.
[25:30] – Closing: 30g Protein Cheat Sheet
A roundup of foods that deliver 30g of protein and a recap of the episode’s objective.
