Fit Mother Project Podcast number 166 introduces us to Dr. Melissa Mahan. A 59-year-old grandmother of six, higher-ed leader, and certified professional coach from San Antonio who refused to let family history dictate her future. After a routine checkup in early 2024 revealed an A1C of 6.6 with high cholesterol and blood pressure, she chose a structured, natural path over medication—and found the Fit Mother Project. What followed was a systems-driven transformation built on consistent action, community support, and faith. 

Within months, Melissa dropped her A1C to ~6.0, normalized her blood pressure, improved her lipid ratios, and lost ~35 pounds—largely by dialing in “protein first,” lifting consistently, and stacking simple habits like morning sunlight walks. She also learned powerful glucose-management strategies through a CGM, discovering how pairing protein/fiber (and avoiding “spike-on-a-spike” combos like soda before pizza) dramatically changed her numbers. 

Melissa shares the tweaks that mattered (e.g., swapping coconut milk for almond milk in shakes and adding psyllium husk), along with her mantra of the “relentless return”—not perfection, but always coming back to the next right action. She describes how Fit Mother retreats, small-group coaching, and the in-app sisterhood reinforced mindset shifts, helped her navigate menopause challenges, and kept her on track during celebration-heavy seasons. 

Now, just shy of 60, Melissa is training for senior-level cycling events and planning a 500-mile Camino de Santiago ride in Spain—proof that health creates possibilities. Her challenge to listeners: dare to dream, set a meaningful goal, and finish this year strong.

Key Takeaways:

• A1C 6.6 → ~6.0; BP/lipids trending normal
• ~35 pounds down; energy and mood up
• “Protein first” meals; stronger satiety, fewer cravings
• CGM insights; smarter food order and pairing
• Skip soda-before-pizza; avoid “spike on a spike”
• Fiber + protein before carbs; steadier glucose
• Almond milk swap; lower sugar, cleaner shakes
• Psyllium add-in; soluble fiber, better fullness
• Morning sunlight + 20–30 min walk stack
• Strength training 2–4x/week; progressive overload
• Power-meter cycling; targeted endurance gains
• Retreats + small groups; consistent accountability
• Menopause-aware tweaks; sleep and stress prioritized
• “Relentless return” mindset; progress over perfection
• Big goal: 500-mile Camino; senior cycling events

Want To Change Your Life? Check Out Foundations!

Foundations is a simple, sustainable, and specific weight loss program designed especially for busy women over 40. With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team there for you every step of the way, Foundations can help you lose weight, regain energy and vitality, and live life to the fullest. 

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*Please know that weight loss results and health changes/improvements vary individually; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched information on evidence-based methods for stabilizing glucose and building strength post-menopause.