The Body Recomposition Revolution | Fat Loss and Strength for Women 35+

Low Testosterone in Women: Does It Affect Muscle, Fat Loss and Body Composition After 35?

Does low testosterone make it harder for women to build muscle, lose fat, or change body composition after 35? And what actually happens to testosterone during perimenopause and menopause?

Day 60 of the Body Recomposition Revolution is Testosterone 101 for women. We’re breaking down low testosterone in women, muscle loss, fat loss, metabolism, strength, recovery, total vs. free testosterone, SHBG, and testosterone levels after 35.

The big takeaway: testosterone matters, but low testosterone does not automatically cause weight gain or prevent fat loss.

And if you’re wondering, “What is the optimal testosterone level for women?” There is no scientifically established perfect testosterone number for building muscle or losing fat. Testing in women is nuanced, and a single number doesn’t tell the whole story.

💪 Ready to recomp? Join the RAC Recomp Collective for monthly strength training in the RAC app.

DAY 60 RECOMP TARGETS - -

💪 PROTEIN: Get 25–40g at your three main meals.

🏋️ STRENGTH: Track your weights and reps. If you don’t track it, you can’t progress it.

😴 RECOVERY: Give yourself 7–8 hours to sleep. You train. Recovery builds.

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Tomorrow: Progesterone After 35.

Does low estrogen cause belly fat, weight gain, a slower metabolism, or muscle loss during perimenopause and menopause? If your body suddenly looks different after 35, even when the scale hasn’t changed much, estrogen may be part of the explanation.

In Day 59 of The Body Recomposition Revolution, we’re breaking down estrogen, perimenopause weight gain, menopause belly fat, muscle loss, insulin sensitivity, metabolism, and body composition after 35.

💪 Ready to recomp? Join the RAC Recomp Collective for monthly strength training in the RAC app and me most days

Estrogen influences where women store fat, how skeletal muscle responds, glucose metabolism, insulin sensitivity, appetite, and more. As estrogen begins fluctuating during perimenopause and eventually declines after menopause, the environment for maintaining muscle and losing body fat can change.

But here’s the distinction that matters:

Hormonal changes can change the environment. They do not eliminate the fundamentals.

You’ll learn:
• Why belly fat distribution can change during perimenopause and menopause
• Why fat redistribution is NOT the same as fat gain
• How estrogen affects muscle and insulin sensitivity
• Why you can weigh the same but look completely different
• Why muscle loss matters for body composition after 35
• Why eating less and doing more cardio isn’t necessarily the answer
• What actually helps you maintain muscle and improve body composition as hormones change

TODAY’S RAC RECOMP TARGETS

1. PROTEIN: Get 25–40g at 3 meals. Feed the muscle.
2. STRENGTH: Lift something heavy. Muscle doesn’t build from wishing.
3. MOVE: Walk more. Your workout isn’t your whole day.

We’re not chasing smaller. We’re building stronger.

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Tomorrow: Testosterone in Women After 35 and what it actually means for muscle, strength, fat loss, and body composition.

Can hypothyroidism cause weight gain or make it impossible to lose fat? Does your thyroid really slow your metabolism after 35?

Day 58 of the Body Recomposition Revolution breaks down thyroid function, hypothyroidism, Hashimoto’s, metabolism and weight gain in women after 35.

Want the workouts? Join me inside the⁠ RAC Collective.⁠

We’re simplifying TSH, T3 and T4, then busting some of the biggest thyroid myths using research from the American Thyroid Association, Mayo Clinic, UT Physicians and a 2025 systematic review and meta-analysis.

You’ll learn why hypothyroidism can lower metabolic rate, why thyroid-related weight gain is generally more modest than many women believe, why some of that scale weight can be salt and water, and why fatigue + weight gain alone don’t automatically mean you have a thyroid problem.

Plus, we’re covering one of the most fascinating findings of the episode: the relationship goes both ways. Thyroid hormones can influence body weight, but changes in body weight and energy stores can influence thyroid hormone signaling too.

The takeaway: hypothyroidism is real and deserves appropriate treatment, but it does not make fat loss impossible or erase the fundamentals of body recomposition.

Podcast in your ears. Recomp tips in your feed on Insta @RACfitness_

RAC Daily 3 Targets

1. Hydrate: Aim for 80–100 oz of water today.

-And sometime today, check the salt in your kitchen. Does it actually say iodized? Just to be aware to so you can start noticing where your iodine comes from-

2. Pre-log your food: Enter your next 3 days of meals into your macro tracker ahead of time. Build the system before you need the motivation.

3. Train hard: On the final working set of each exercise, aim to finish approximately 1–3 reps in reserve while maintaining good form.

Is it really your hormones, or is something else happening beneath the surface?Today we’re kicking off two weeks on women’s hormones, perimenopause, menopause, metabolism and body recomposition after 35, using Mayo Clinic’s recent article The Reality of Menopause and Weight Gain and findings from the SWAN study.Here’s the part women need to hear: hormonal changes can influence belly fat distribution, muscle mass, sleep, appetite and body composition, but hormones do not make fat loss impossible.We break down why midlife weight can creep up, why your body may look dramatically different even when the scale hasn’t changed much, how losing muscle changes your energy needs, and why perimenopause and menopause require a much more nuanced conversation than “it’s just your hormones.”Plus, I’m previewing what’s coming this week: thyroid function, estrogen, progesterone, testosterone, cortisol, perimenopause and menopause.Your hormones matter. They just aren’t the whole story.

Ready to stop guessing? Train with me inside the RAC Collective. Your workouts, progress photos, measurements and weight trends, all in one place.

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 RAC Recomposition Targets

1. ​ Track the trend. Choose an app and begin consistently logging your body weight. Look at trends, not individual weigh-ins.​ Protect your muscle. Schedule at least 2 strength-training sessions this week. Put the exact days on your calendar now.​ Track your symptoms. Write down changes in your cycle, sleep, hunger, waist circumference, weight, strength and energy. Add a tally each time a symptom occurs. Data is power.

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Hormones confusing you? Follow the show. We’re just getting started.

How do you lose body fat? Why can't you lose belly fat even when you're eating healthy? What's the difference between fat loss and weight loss? In this episode, we bring together everything you need to know about body recomposition, including calorie deficits, cortisol, healthy eating, muscle preservation, belly fat, and the science behind sustainable fat loss. If you've ever wondered why the scale isn't moving or how to actually look more toned, this episode is your complete evidence-based fat loss blueprint.

📲 Follow me @RACFitness_ on Instagram 💪 Ready to build muscle while losing fat? Join the RAC Recomp Collective for progressive monthly strength-training programs🥗 Want calories and macros that are actually built for your body, metabolism, and goals? Email me for a Custom Macro Formulation at [email protected]Today's RECOMP Targets

1. Take your progress photos (front, side, and back) if you haven't already.
2. Weigh yourself consistently and focus on long-term trends rather than daily fluctuations.
3. Meal prep one high-protein food and prepare enough for at least three meals this week.

How do you know if you're actually losing fat, not just losing weight? In this episode, Robyn explains why the scale alone can be misleading and how to measure real body recomposition. You'll learn why body weight naturally fluctuates due to water, glycogen, sodium, digestion, hormones, and your menstrual cycle, why strength training and adequate protein are essential for preserving muscle while losing fat, and why the most successful women track progress using three tools: the scale, tape measurements, and progress photos. If your goal is to look leaner, stronger, and more toned (not just lighter) this episode teaches you exactly how to measure what actually matters.

Today's RECOMP Targets

1. Start tracking your weight consistently and focus on weekly trends, not daily fluctuations.
2. Take waist, hip, and thigh measurements every two weeks using the same landmarks.
3. Take front, side, and back progress photos every two weeks under the same conditions to objectively track body recomposition.

💪 Ready to build muscle while losing fat? Join the RAC Recomp Collective for progressive monthly strength-training programs inside the RAC app.

📊 Looking for calories and macros that are actually designed for your body, metabolism, and goals? Reach out for a Custom Macro Formulation and take the guesswork out of nutrition. [email protected]

📲 Follow @RACFitness_ on Instagram for daily evidence-based fitness and nutrition tips for women over 35.

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Why Am I Gaining Weight Even Though I'm Eating Healthy?

Think you're eating healthy but the scale keeps going up? You're not alone. In this episode, Robyn explains one of the biggest misconceptions in nutrition: healthy eating and fat loss aren't the same thing. While nutritious foods like avocados, nuts, olive oil, smoothies, granola, and protein bars offer incredible health benefits, they still contain calories. A lot of them. Fat loss ultimately depends on maintaining a calorie deficit, not simply choosing "healthy" foods. You'll also learn why meal planning and repeating simple, high-protein meals reduce decision fatigue, improve consistency, and make body recomposition dramatically easier. If you've ever felt frustrated because you're "doing everything right" but not seeing results, this episode will help you understand why and what to do instead.

Today's RECOMP TargetsCTA

1. Choose one breakfast and one lunch to eat on repeat for the next 3–5 days.
2. Write down 10–12 high-protein meals you genuinely enjoy so they become your go-to options.
3. Build one full day of eating that aligns with your calorie and protein goals before the day begins.

💪 Ready to build muscle while losing fat? Join the RAC Recomp Collective for progressive monthly strength-training programs inside the RAC app.

📲 Follow @RACFitness_ on Instagram for daily evidence-based tips and workouts.

🎙️ Make sure you follow The Body Recomposition Revolution on Spotify and Apple Podcasts so you never miss an episode.

⭐ If you're enjoying the series, leaving a quick 5-star rating helps more women find evidence-based fitness information instead of myths.

Does cortisol really cause belly fat? Or has social media gotten this completely wrong? In today’s episode, we’re separating fact from fiction and breaking down what the latest science actually says about cortisol, stress, belly fat, metabolism, and fat loss for women over 35.

You’ll learn why cortisol isn’t the enemy, what happens during your body’s natural morning cortisol response, why chronic stress (not normal cortisol spikes) can make fat loss harder, and the 6 science-backed habits that support healthy hormones, better recovery, improved sleep, and sustainable body recomposition.

If you’ve ever wondered:

* Does cortisol cause belly fat?

* What is “cortisol belly”?

* Should I work out fasted?

* Is coffee making fat loss harder?

* Why am I tired all morning but wired at night?

* How should women over 35 train and eat for hormone health?

…this episode is for you.

In this episode you’ll discover:

✅ What cortisol actually does in your body

✅ Why cortisol is essential for fat loss, energy, and muscle building

✅ The biggest myths about “cortisol belly” on social media

✅ How chronic stress indirectly affects body composition

✅ Why protein and carbohydrates matter around morning workouts

✅ The surprising connection between sleep, recovery, cravings, and cortisol

On insta 👇

✅ 6 science-backed strategies to support a healthy cortisol rhythm after 35

Your Daily Targets 🎯

☀️ Target #1: Spend 5–10 minutes outside within the first hour of waking to help anchor your circadian rhythm.

🥤 Target #2: Eat 30–40 grams of protein with your first meal, especially if you’re training in the morning.

😴 Target #3: Review the 7 Evening Essentials episode and commit to creating a low-light environment for the last 30–60 minutes before bed to support better sleep and a healthier cortisol rhythm.

💪 Ready to build muscle while losing fat? Join the RAC Recomp Collective for progressive monthly strength-training programs inside the RAC app.

Remember: Healthy women don’t eliminate cortisol, they support a natural cortisol rhythm.

Wondering why you're not losing weight even though you're eating in a calorie deficit? You're not alone, and your metabolism isn't broken. In this episode, we unpack the three most common reasons the scale refuses to budge: you're not actually in a calorie deficit, temporary water retention is masking fat loss, or your body has adapted after prolonged dieting.

You'll learn why calorie-tracking apps, fitness watches, restaurant meals, and "just a few bites" can quietly erase your deficit, why the scale doesn't always reflect body recomposition, and how to troubleshoot a fat-loss plateau without falling for metabolism myths or giving up too soon. 💪 Ready to workout with us? Join the RAC Recomp Collective ($29.99).

📲 Follow @RACFitness_ on Instagram for my life in real time.

Today's RAC Recomp Targets

1. Weigh yourself every morning this week under the same conditions and track your weekly average instead of reacting to one day's number.
2. Track absolutely everything you eat today—including oils, dressings, drinks, bites, licks, sips, and weekend extras.
3. Perform a plateau audit before changing your nutrition or training plan. Ask yourself:
• Am I weighing my food or estimating?
• Have I been consistent for at least 2–3 weeks?
• Could water retention or my menstrual cycle be masking fat loss?
• Am I relying on calories burned from my fitness tracker?
• Have I recently started a new workout program?

📈 Consistency changes your body. Daily education changes your consistency. Follow the podcast and keep learning.

Ever wondered where body fat actually goes when you lose weight?

Most women know they need a calorie deficit to lose fat, but very few understand the physiology behind what actually happens inside the body. In this episode, we walk through the entire fat-loss process, from creating an energy deficit, to releasing stored fat through lipolysis, mobilizing and oxidizing fat for energy, and finally explaining where that fat physically leaves the body. You'll also learn why hormones matter without overriding the laws of energy balance, why weight loss isn't always fat loss, and why understanding the science helps you ignore gimmicks and trust the body recomposition process.

💪 Ready to workout with us? Join the RAC Recomp Collective ($29.99)

📲 Follow @RACFitness_ on Instagram for my life in real time.

Today's RAC Recomp Targets

1. Calculate your maintenance calories so you understand what an appropriate calorie deficit looks like for your body.
2. Prep three days' worth of protein to make hitting your daily protein goal easier this week.
3. Drink at least 8 ounces of water before lunch and dinner to improve hydration and help regulate appetite.

🎧 Make sure you're following The Body Recomposition Revolution on Spotify and Apple Podcasts so I can keep teaching women how to RECOMP.