The Body Recomposition Revolution

• Episode 5 - Cardio vs. Strength: What Actually Burns Fat for Women Over 35?

  Episode 5: Cardio vs Strength: What Burns More Fat for Women Over 35? (The Truth You’re Not Hearing)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 tipsJump on my Facebook page ⭐️ If this helped you, leave a 5-star review on Spotify so I can reach more women like you!TimestampsTimestamps 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

  --------  

  25:50

  --------

  25:50
• Episode 4 - Why Women Over 35 NEED Carbs to Lose Fat, Build Muscle & Balance Hormones

  🎙️ Episode 4: Why Women Over 35 NEED Carbs to Lose Fat, Build Muscle & Balance Hormones📲 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:00:00–02:00 – The dangerous “cut carbs” myth02:01–05:30 – What carbs actually do in the body05:31–09:45 – Insulin, metabolism, and muscle after 3509:46–14:00 – Why low-carb diets can increase belly fat14:01–18:20 – Carbs as a tool for training + recovery18:21–23:00 – The best carbs for women 35+23:01–27:45 – How to time your carbs without storing fat27:46–End – Recap + your free resource to get started🔥 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

  --------  

  24:44

  --------

  24:44
• Episode 3 - Will Lifting Make Me Bulky? The Truth About Muscle & Fat Loss for Women 35+

  🎙 EPISODE 3: Will Lifting Make Me Bulky? The Truth About Muscle for Women 35+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.

  --------  

  21:52

  --------

  21:52
• Episode 1 - Body Recomposition for Women 35+: Build Muscle, Burn Fat, and Reclaim Your Body

  🎙️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. 🧠 The Body Recomposition Blueprint for Women 35+Podcast Episode 1 Companion Guide (click for FREE blueprint) https://www.canva.com/design/DAGo1NRifT8/wxAG2mPCEEWvqkTKkUpHWw/view?utm_content=DAGo1NRifT8&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h03722b127c🎙 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 Breakdown00:00 – 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.

  --------  

  21:45

  --------

  21:45
• Episode 2 - How Protein Helps Women 35+ Burn Fat and Build Muscle

  🎙 EPISODE 2: How Protein Helps Women 35+ Burn Fat and Build MuscleStruggling 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 DescriptionQuick 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 PlateauRobyn shares her personal turning point at age 35 and how traditional dieting stopped working.[06:10] – Discovering Dr. Stacy SimsHormonal shifts at 35+, Dr. Sims’ research, and why our training and nutrition must change.[08:30] – Protein 101What protein is, how it supports muscle repair, and why it’s critical for recomposition.[10:40] – Why Women Need MORE ProteinDebunking the outdated RDA and explaining Dr. Sims’ recommendations for active women.[13:00] – Common Protein MistakesMissteps in distribution, total intake, and underestimating protein needs.[15:20] – Tracking & AwarenessWhy and how to use a macro tracking app like MacrosFirst or MyFitnessPal.[17:00] – High-Protein Food IdeasQuick list of easy, high-protein staples and preparation tips.[20:10] – Prep Is PowerMeal prep strategy, batch cooking, and the importance of making your health a priority.[23:30] – Discipline vs. DiscomfortMindset: choosing your hard, putting yourself first, and staying consistent.[25:30] – Closing: 30g Protein Cheat SheetA roundup of foods that deliver 30g of protein and a recap of the episode’s objective.

  --------  

  27:58

  --------

  27:58

More Health & Wellness podcasts

Trending Health & Wellness podcasts

About The Body Recomposition Revolution