88 | How I Lost Weight Eating Donuts And BBQ Fat Loss Simplified | Strength For Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define podcast

17:34

You’re trying to stick to your calorie deficit, and you’re choosing healthy foods. But by the end of the day, you’re starving—and that’s leading you to eat more than you planned, making real fat loss feel impossible. In this Q&A Tuesday episode, I’m explaining exactly why this happens and what you can do about it. I walk you through the Protein Leverage Hypothesis, a study-backed framework that explains how getting your protein right can help you manage hunger, stay consistent, and finally see the fat loss results you’re after. Here’s what you’ll learn in this episode: Why a calorie deficit doesn’t have to feel like miserable starvation The most common mistake people make with protein—and how much you really need What a major 2011 study uncovered about hunger, cravings, and calorie control A simple, actionable strategy to start feeling fuller today If this episode gave you a clearer game plan for managing hunger, send it to a friend who's serious about hitting their body composition goals too. And if you want a few high-protein meal ideas to help you hit your numbers easier, just shoot me a DM on Instagram or send me an email—I’ll send you a few of my favorites. 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…

Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define

1
151 | How I Actually Eat on Vacation (and Still Feel Good After) 12:46

6 днів тому12:46

12:46

Vacations are meant to be fun—but let’s be honest for a second, they can also feel stressful when you’ve been putting in serious work at the gym. The good news? You don’t have to choose between enjoying your trip and staying consistent. In this episode, I’m breaking down my top 8 travel tips to help you stay aligned with your goals without losing the freedom and fun of being away. Whether you’ve got a beach trip coming up, a weekend getaway, or just want to feel more in control when your routine’s out the window, this is your ultimate travel survival guide. Here’s what you’ll learn in this episode: The one question to ask before your vacation starts that sets the tone for how you want to feel How to enjoy treats like ice cream or pizza—without falling into the “vacation spiral” Practical hacks for navigating restaurants, staying active, and handling liquid calories with ease How to build connection around food intentionally (and ditch the mindless grazing) If these tips helped shift how you think about vacation and staying on track, don’t keep it to yourself—share this episode with a friend who wants to enjoy their trip and feel great doing it. And if you want a copy of the Ultimate Travel Guide (with all 8 tips, a food packing list, bodyweight workouts, and go-to travel snacks), just shoot me a DM or email using the links below. I’ll send it straight over. 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…

Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define

1
150 | What If You Didn’t Have to Choose Between Fat Loss and Fun? 15:58

9 днів тому15:58

15:58

From Easter candy to backyard BBQs to last-minute dinner invites—this season makes it feel almost impossible to stay on track with your fat loss goals. In this Q&A Tuesday episode, I break down how to navigate social events and enjoy fun food along the way. Whether you’re staring down a buffet table or debating a second slice of cake at your kid’s birthday party, you’ll walk away with a strategy that feels doable —and still lets you enjoy those special moments without second-guessing yourself. Here’s what you’ll learn in this episode: Why “saving up” your calories before events often backfires The real reason that one Oreo turns into an entire sleeve Practical strategies to enjoy the moment and feel good about your choices How to approach social events with an actionable plan If you’ve ever left a party thinking, “I blew it,” this episode gives you the tools to rewrite that story—for good. 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…

Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define

1
149 | What It Really Takes to Be the Leanest Man in the World with Robert Sikes 25:11

13 днів тому25:11

25:11

In this raw and honest conversation, I’m joined by Robert Sikes—natural bodybuilder, entrepreneur, and (literally) the leanest man in the world. We talk about what it actually takes to get that lean, what it costs physically and mentally, and why chasing “leaner” isn’t always better. We also unpack both of our personal journeys through disordered eating, unrealistic standards, and the pursuit of something deeper than a six-pack. This one goes beyond macros and workouts—it’s about mindset, priorities, and what a sustainable, fulfilling life really looks like. What We Cover in This Episode: The hidden costs of extreme leanness (and why Robert doesn’t recommend it for most people) What most diet culture gets wrong about fat loss and body composition Why building muscle is the real secret to lasting results How keto helped Robert heal his relationship with food—and why it’s more about real food than rigid rules The unexpected spiritual growth that came from pushing his body to the limit This episode is your reminder that real success in fitness isn’t just about how lean you can get—it’s about who you become in the process. And sometimes the healthiest thing you can do… is choose a different goal entirely. Resources & Links: Listen to the Savage Perspective Podcast: https://podcasts.apple.com/us/podcast/savage-perspective-podcast/id1169900822 Check out Robert’s Keto Bricks: https://www.ketobrick.com Learn more about Robert’s coaching: https://www.ketobodybuilding.com 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…

Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define

1
148 | Fitness for Busy Women: Stop Starting Over. Do This Instead 18:27

16 днів тому18:27

18:27

In today’s episode, I’m breaking down what it really looks like to prioritize your health when your schedule feels anything but flexible. We’re going to unpack the real reason consistency feels so hard (hint: it’s not laziness or lack of discipline) and walk through the small shifts that make taking care of yourself feel doable again. Because fitness should fit into your life—not take it over. What You’ll Learn in This Episode: Why the “ideal week” doesn’t exist—and how to build a plan for your real life How to build consistency by starting smaller (yep, smaller) Simple habit stacking strategies that take almost no extra time Mindset shifts that make bouncing back feel automatic (no more starting over) Key Takeaways: You don’t need more discipline—you need a plan that fits your life Getting stronger, leaner, and feeling better comes from showing up more often than not Consistency is built on simplicity The fastest way to stall your momentum? Trying to do everything all at once Your habits should support your full life—not compete with it If your life doesn’t leave much room for “perfect plans,” this episode will show you how to make sustainable changes with the time and energy you do have. 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…

Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define

1
147 | The Real Reason Your Calorie Tracking Isn’t Working 15:14

20 днів тому15:14

15:14

You don’t need to cut out pizza, ice cream, or your favorite snacks to lose fat. But you do need to be smart about how you work them in. In this episode, I’m breaking down how to actually use the 80/20 (or 90/10) rule in a way that supports your goals—instead of quietly sabotaging them. We’ll talk about one of the most common mistakes people make with flexible dieting, how to fix it, and how to build a way of eating that works for your life (not against it). What You’ll Learn in This Episode When the 80/20 rule works, and when it doesn’t How to apply the 80/20 or 90/10 rule using calories, not time A better way to fit fun foods into your plan without stalling fat loss Key Takeaways Flexibility should be based on calories—not the calendar You can (and should) eat foods you enjoy while losing fat Being consistent doesn’t mean being perfect—it means having a plan This one’s short, simple, and super practical. If you’ve ever felt confused about how to eat in a way that’s flexible and effective—this episode is exactly what you need. 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…

Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define

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146 | Why Your Body Won’t Let Go of Fat 18:09

23 дні тому18:09

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 Your metabolism isn’t a calorie calculator—it’s a stress barometer Chronic stress lowers your metabolic rate, making fat loss feel harder Your body needs to feel safe to let go of stored fat 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…

Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define

1
145 | This Is What a Summer Body Really Looks Like 15:46

27 днів тому15:46

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 You don’t need to earn summer – You’re already worthy of showing up, just as you are. Crash diets work fast—but backfire faster – Shortcuts often cost you energy, muscle, and confidence. Real change is built on simple habits – Think: protein, strength training, and a structure that fits your life. Margin is your secret weapon – Start soon enough to enjoy the process and avoid burnout. 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…

Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define

1
144 | What to Do When You Don’t Feel Like Eating Healthy or Working Out 13:51

4 weeks тому13:51

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

Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define

1
143 | Can I Eat Bread and Still Lose Weight? 18:25

5 weeks тому18:25

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 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. Sugar isn’t the issue—volume is. Most processed foods overload your system with sugar. Bread or fruit on its own? Totally manageable. Try the Bread Decision-Making Matrix. A simple 5-part framework to help you choose better options. 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…

Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define

1
142 | Why Does the Scale Fluctuate Even When You're Doing Everything Right? 23:51

5 weeks тому23:51

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 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. Look for trends, not moments. One weigh-in doesn’t mean anything on its own. Zoom out and look at the average over time. 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. 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. 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…

Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define

1
141 | The Power of Reverse Dieting with Megan Hardy 55:51

6 weeks тому55:51

55:51

In this episode, I welcome Megan Hardy, the founder of Fitness Uncharted, for an in-depth discussion on reverse dieting—what it is, how it works, and how it can help you eat more while still achieving your fat loss goals. If you've ever wondered how some people seem to be able to eat more food while still losing fat, this episode dives into the nuanced science behind metabolism, calorie deficits, and strategic calorie increases to support long-term, sustainable fat loss. What You’ll Learn in This Episode: What reverse dieting actually is (and what it is not) How eating more can sometimes help you lose weight The three most common responses people experience when reverse dieting Why long-term calorie restriction can slow down your metabolism—and how to fix it The impact of chronic under-eating on energy, hormones, and fat loss How to reverse diet properly without unwanted weight gain Key Takeaways: Reverse dieting isn’t magic, but it’s a powerful tool. Gradually increasing calories can help restore metabolism, energy, and performance without unwanted fat gain. Metabolism adapts to what you give it. Eating too little for too long slows down your metabolism, making fat loss harder over time. Not everyone responds the same way. Some people can eat more and lose weight, right away while others maintain or gain slightly—your response depends on various factors. Strength training is essential. Building muscle makes reverse dieting more effective by improving metabolic health and increasing caloric tolerance. Patience is key. Reverse dieting takes time, but it’s an important strategy for long-term fat loss and maintenance. Reverse dieting is a valuable strategy for anyone who has been stuck in a cycle of chronic dieting and low energy. By gradually increasing your calorie intake, you can rebuild your metabolism, restore hormonal balance, and set yourself up for long-term fat loss success. It’s not an overnight fix, but with patience, proper strength training, and a focus on sustainability, you can, in fact, have your cake and eat it too. If you’ve been struggling with low energy, stalled weight loss, or frustrations with restrictive diets, reverse dieting might just be the missing piece you didn’t know you needed. 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 Megan: The Muscle Makeover Podcast | Follow Megan on IG Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG…

Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define

1
140 | Fact or Fiction? How to Tell If Fat Loss Advice Is Worth Your Time 13:20

6 weeks тому13:20

13:20

Feeling lost in the sea of conflicting fitness and nutrition advice? One day carbs are the enemy, the next day they become the food you can't live without. Some say you need six meals a day, others promote fasting. So how do you separate fact from fiction and find a sustainable approach that actually works for you? In this episode, we tackle one of the most frustrating challenges in the health and fitness space: deciphering what’s legit advice from what’s just noise. Get ready for clear, no-nonsense advice that will help you filter through the confusion and make informed decisions about your health. What You’ll Learn in This Episode: The three essential filters to apply when evaluating fitness and nutrition advice. How to determine whether a diet or fitness trend aligns with your personal goals and lifestyle. The red flags that signal a piece of advice may not be in your best interest. Key Takeaways: Trust Your Intuition – Before jumping on any fitness trend, ask yourself: Does this approach align with my lifestyle? Can I see myself sticking with it long-term? If it feels like a constant uphill battle, it’s likely not for you. If It Sounds Too Good to Be True, It Probably Is – Any advice that promises extreme results with little effort is likely a marketing gimmick. Real progress takes real consistency and effort. Beware of Supplement & Medication Pushing – While supplements and medications have their place, they should never be the first (or only) solution presented. The fundamentals—nutrition, exercise, sleep, and stress management—must come first. When it comes to fitness and nutrition, not all advice is created equal. By applying these three filters, you can cut through the noise and focus on what truly works for you. If you found this episode helpful, share it with a friend who’s also trying to navigate the confusing world of health advice. And if you have a question you’d like answered in a future episode, head over to https://hamiltonfit.com/ask to submit your question. Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG…

Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define

1
139 | The 4-Step Strategy to Nail Your Protein Intake Every Day 15:46

7 weeks тому15:46

15:46

You know protein is important for building muscle, boosting metabolism, and keeping you full, but actually hitting your daily target? That’s where things get tricky. In this episode of Fat Loss Simplified, I break down four simple steps to make sure you’re getting the protein your body needs—without over-complicating it or feeling overwhelmed. If you’ve ever wondered, “How much protein do I really need, and how do I get it consistently?” then this episode is for you. What You’ll Learn in This Episode: Why protein is essential for muscle, metabolism, and overall health The simple formula to determine how much protein you actually need How to structure your meals so protein intake becomes effortless My simple meal prepping strategy that makes it all way easier When and how to use protein supplements effectively Key Takeaways: Set clear protein goals – Instead of saying “I need more protein,” determine an actual number based on your body weight and goals. Prioritize whole food sources – Focus on nutrient-dense options like lean meats, eggs, dairy, and plant-based proteins before relying on supplements. Meal prep smarter, not harder – Cook extra portions at dinner to have ready-to-go protein for the next day. Use supplements as a backup, not a crutch – Protein shakes can help fill in gaps, but whole foods should come first. Take a gradual approach – If your protein intake is far from where it should be, focus on increasing it gradually rather than making drastic changes overnight Nailing your protein intake doesn’t have to be complicated. With a little planning and the right mindset, you can easily hit your protein goals every day—without stressing over every bite. Remember, small, consistent changes lead to lasting results. And if you’re looking for extra guidance, don’t forget to grab my free Build Your Plate Cheat Sheet for a list of high-protein foods to simplify your grocery shopping and meal planning. Just send me a DM on Instagram or an email, and I’ll send it right over. Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG…

Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define

1
138 | The Truth About Fat Loss, Inflammation, and Insulin Resistance 27:42

7 weeks тому27:42