Fat Loss Simplified: tips for weight loss, workouts, nutrition, fitness, and a balanced life

Connect with Christina on Instagram: @its_christina_mcclurken Christina's Website: https://www.yourhealthybestie.com/ Become a Fat Loss Simplified Insider Submit a question for a Q&A episode: https://hamiltonfit.com/ask Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

Become a Fat Loss Simplified Insider Submit a question for a Q&A episode: https://hamiltonfit.com/ask Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

In this episode, I'm joined by Dr. Laurie Bruce, a clinical psychologist with over 25 years of experience helping women heal their relationship with food. We talked about why traditional dieting often backfires, how control can quietly fuel binge cycles, and why feeling empowered—not restricted—is the real path to lasting results. You'll learn the exact mindset shifts and practical tools to quiet food noise, reconnect with your hunger cues, and build a lifestyle that actually feels good. If you're tired of tracking every bite and still feeling out of control, this conversation is your invitation to do things differently. Become a Fat Loss Simplified Insider Submit a question for a Q&A episode: https://hamiltonfit.com/ask Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

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

In today's episode, I'm joined by nutrition and behavior change coach Elizabeth Dall to talk about something most women don't even realize is holding them back: disconnection from their own body. We also cover the hidden cost of constantly comparing yourself—to who you used to be, to someone else, or to the plan you think you should be following—and how that mindset leads to burnout, second-guessing, and spinning your wheels. This episode is about learning how to listen to your body again—so your choices actually reflect what your body needs, not what a diet told you to do. Here's what you'll learn in this episode: The three types of comparison that quietly sabotage your fat loss Why “eating healthy” doesn't always lead to results How to reconnect with hunger, fullness, and satisfaction A better way to build consistency with movement—especially if you're short on time How sleep, stress, and recovery impact your metabolism more than you realize One small shift that can help you stop relying on willpower and start feeling in control This conversation will help you block out the noise, trust your body again, and create habits that feel doable long-term—even in a full season of life. Check out The Woman of Wellness Podcast Get the Mindful Eating Meditation Guide 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

Happy Mother's Day! Grab the Recipe Here! 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

In today's episode, I'm answering a listener-submitted question that hits home for so many moms: “I'm constantly exhausted. How am I supposed to find the energy to work out?” With Mother's Day around the corner, I wanted to shine a light on the real-life tension moms face between wanting to feel strong and energized—without burning themselves out in the process. If you've ever felt stuck between taking care of everyone else and trying to prioritize your own health, this episode will give you the permission, perspective, and practical tools to do both. Here's what you'll learn in this episode: Why the “move more, eat less” advice is failing busy moms How your stress-to-recovery ratio impacts your metabolism and results What to focus on first before cutting calories or adding extra workouts Why food is fuel (not the enemy) Two simple ways to build movement into your life without sacrificing family time If this episode helped you feel seen, I'd love for you to share it with a mom who's doing her best but feels stretched thin. It could be the encouragement she needs to make her health a priority again—on her terms. 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

In today's episode, I'm sitting down with Registered Dietitian and accountability coach Lindsey House to break down the three biggest mindset blocks that stop women from making real fat loss progress—and how you can overcome them. If you've ever felt frustrated because the number on the scale isn't moving fast enough... or wondered if taking time for yourself means taking away from your family... this conversation will give you a new, healthier perspective. You'll hear why setbacks don't mean failure, how to stay consistent without going “all or nothing,” and why resilience is the real secret weapon for lasting results. Here's what you'll learn in this episode: Why “falling off track” doesn't mean you're doomed—and how to reset without starting over How to stop the guilt cycle around taking time for your health and fitness Why the scale tells such a small part of the story (and what actually matters more) The mindset shift that keeps successful women going when life gets busy How to find your personal balance without burning out If today's conversation sparked a shift in how you think about fat loss, consistency, and progress, I'd love for you to share it with someone who needs to hear this too. You never know who's stuck in the “all-or-nothing” cycle and just needs a reminder that real change is built on resilience, not perfection. Grab Lindsey's Free Audiobook "Direction Not Perfection" Check Out the "Direction Not Perfection" Podcast 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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Today's episode is inspired by two very different messages I received this week—one from a client who's thriving and another from a frustrated stranger on YouTube. These contrasting perspectives open up a powerful discussion about fat loss, mindset, and how we often misinterpret the real obstacles in our way. If you've ever felt stuck, frustrated, or convinced that your circumstances are holding you back, this episode is a must-listen. What You'll Learn in This Episode: The difference between “simple” and “easy” when it comes to fat loss How mindset and victim mentality can sabotage your progress The real root causes of inflammation, insulin resistance, and weight gain A step-by-step approach to overcoming obstacles and taking control of your health Key Takeaways: Simple ≠ Easy: Fat loss follows a straightforward process, but it requires discipline, patience, and consistency. Victim Mindset vs. Ownership Mindset: Conditions like inflammation and insulin resistance can be managed by addressing root causes such as diet, movement, and stress management. Root Causes of Inflammation & Insulin Resistance: These conditions are symptoms, not the actual problem. Poor diet, lack of exercise, chronic stress, poor sleep, and excessive body fat all contribute to the overall issue. If you've ever felt like your body is working against you or that fat loss is out of your control, I hope today's discussion gives you a fresh perspective and actionable steps. If you found this episode valuable, please share it with a friend who might need to hear it! And don't forget to leave a review— it helps us keep delivering content that makes fat loss feel simple and sustainable for you. Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

Life gets busy. Whether it's work, family, or just the unexpected chaos of life, it's easy to fall into the trap of thinking that if you can't work out consistently, your body composition is going to suffer, undoing all the hard work you've put in to feel strong, lean, and confident. But what if I told you that taking breaks from training doesn't set you back nearly as much as you think? In today's episode, we're diving into two fascinating studies that reveal how temporary breaks from strength training impact body composition and fat loss. What You'll Learn in This Episode: How temporary breaks in training impact muscle loss and regrowth The surprising way your body responds after time off from strength training Why perfection isn't necessary for long-term progress Practical takeaways to help you stay on track even during busy seasons Key Takeaways: A 2013 study found that taking three-week breaks in between six-week training cycles resulted in only a 5% difference in muscle gain compared to those who trained continuously for 24 weeks. A 2024 study showed that after taking 10 weeks off, participants still caught up in muscle growth within their next 10-week training cycle. Even after time off, muscles regain size faster due to the novelty effect (often referred to as “newbie gains”). Strength training two to three times per week with just a few key movements is enough to make a meaningful impact. Nutrition (especially protein intake) plays a big role in maintaining muscle during breaks. The most important factor? Not quitting. Consistency over time matters far more than perfect execution. If you've ever worried that missing workouts means you're backsliding on your fat loss and losing the toned, lean look you've been working toward, these studies prove otherwise. Life happens—but as long as you keep showing up when you can, you'll keep moving forward. So, if you're in a busy season, don't stress about being perfect—just stay consistent. And remember, your metabolism, strength, and muscle growth aren't wiped out by a few weeks off. Keep training when you can, fuel your body well, and know that all your effort still counts, even if it's not perfect every single day. If you found this episode helpful, share it with a friend who needs the reminder that fitness isn't all-or-nothing. And if you haven't already, leave a quick review—it helps more people find the show and keeps the valuable content coming your way. See you in the next episode! Resources for You Take the Fat Loss Readiness Quiz Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

We often think fat loss comes down to calories, workouts, and meal plans—but the biggest thing holding most people back isn't in the gym or the kitchen. It's in their head. Overthinking, second-guessing, and emotional attachment to short-term results are the real progress killers. In this episode, I break down why this happens and give you a simple five-step framework to break free and start seeing consistent results. If you've ever felt stuck, frustrated, or like you're spinning your wheels, this one's for you. What You'll Learn in This Episode: The #1 reason most people stall in their fat loss journey (and it's not what you think) How overthinking and emotional attachment to results sabotage progress Why consistency matters more than perfection A five-step method to get out of your own way and start seeing real results Practical tips for breaking bad habits and building sustainable ones Key Takeaways: Your thoughts shape your results. Overanalyzing every meal, step, or scale fluctuation leads to frustration and inconsistency. Overthinking creates paralysis. Just like with investing, the people who don't micromanage every detail often see the best long-term results. Follow the five-step method: Be aware of what's holding you back. Decide to take action instead of staying stuck. Break the pattern by replacing old habits with intentional choices. Be willing to fail and learn from it instead of giving up. Stay consistent even when progress feels slow. Progress isn't linear. The scale will fluctuate, workouts won't always feel great, and you won't always make perfect choices—and that's okay. Action beats perfection. The longer you wait to start, the harder it becomes. Take the first step today. Overthinking is one of the biggest reasons people struggle with fat loss. If you're caught in a cycle of doubt and second-guessing, it's time to shift your focus from worrying about the outcome to simply showing up and taking action. The Fat Loss Simplified System is here to help if you need guidance and accountability—just send me an email, let's chat, and see if it's the right fit for you. And if this episode resonated with you, share it with a friend who might need to hear it! Resources for You Take the Fat Loss Readiness Quiz Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

Think you need to track every macro or ditch your favorite workout to speed up fat loss? Think again. In this episode, I'm breaking down a simple (and totally doable) way to accelerate fat loss without overhauling your routine. And here's the kicker—you might not even need to change what you're eating at all. Instead, a few small tweaks could make all the difference. If you're ready for a practical, sustainable way to level up your results, you're going to love this episode. What You'll Learn in This Episode: How to optimize your nutrition without tracking macros or giving up foods you love The sneaky ingredient swaps that reduce calories while keeping flavor intact Why minor changes in food selection can lead to major fat loss results The best protein-boosting hack that doesn't require eating more food Why some food labels hold the key to breaking through a fat loss plateau Key Takeaways: Small swaps make a big impact. You don't have to give up condiments, ground beef, or your favorite breakfast—just swap to a version with better macros. Protein is king. Increasing your protein intake (even slightly) can make a big difference in your fat loss progress. Food labels are your best friend. Taking a second to compare similar products could mean cutting calories without even noticing. Fat loss isn't about restriction—it's about smarter choices. No need to give up what you enjoy. Just make mindful, strategic shifts to keep progressing without feeling deprived. Sustainability over extremes. Fat loss phases are temporary, but learning how to adjust your food choices while keeping meals enjoyable sets you up for long-term success. If today's episode helped you think differently about nutrition, share it with a friend who could use a fresh, sustainable approach to fat loss! And if you've been enjoying the podcast, leaving a quick review helps more people find this content and make real progress for themselves. Resources for You Take the Fat Loss Readiness Quiz Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

If you've ever felt like fat loss is an uphill battle—where some days you're fired up and ready to hit the gym, and other days you just want to melt into the couch—this episode is for you. The truth is, motivation is not the key to long-term success. Instead, your habits, daily structure, and environment play a much bigger role in whether you stay consistent or keep starting over every Monday. In today's episode, we're breaking down how to automate your fat loss success so you never have to rely on motivation again. I'll walk you through simple ways to structure your meals, workouts, and environment to make fat loss feel effortless instead of exhausting. What You'll Learn in This Episode: Why motivation is unreliable—and what actually keeps you consistent How to build structure into your workouts and meals so you don't have to “wing it” The power of evening routines (and why I don't have a morning routine) How your environment is quietly shaping your food and exercise choices The one shift that makes fat loss easier than failure Key Takeaways: Motivation won't save you. Some days you'll feel like it, some days you won't—build habits that keep you on track no matter what. Structure = consistency. Plan your meals, workouts, and routines in advance so you never have to guess. Your environment shapes your success. Make healthy choices easier by setting up your space for success. Find your people. Support matters—surround yourself with those who lift you up. Small wins add up. Start with one change, master it, then stack another. Progress is built one step at a time. Need help structuring your workouts and nutrition for long-term success? Check out my free resources, coaching programs, and community support. Resources for You Take the Fat Loss Readiness Quiz Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

If you've ever felt like you're putting in the work, doing everything “right,” but still not seeing the results you want in the mirror, this episode is for you. Inspired by a recent conversation with one of my clients, we're diving into why maintenance might actually be more valuable than constantly chasing weight loss. Many people believe that fat loss is all about eating less and moving more, but that mindset can leave you feeling frustrated, stuck, and spinning your wheels. In today's episode, we break down why maintenance is crucial for long-term success, how to recomposition your body for better muscle definition and energy levels, and the biggest mistake that keeps people from achieving the look and feel they truly want. If you're tired of dieting and not seeing the progress you expected, this episode is going to change the way you approach your fat loss journey. What You'll Learn in This Episode: Why always being in a calorie deficit might be holding you back How maintenance can actually lead to better fat loss results The concept of dieting periodization and why it matters The role of muscle building in changing your body composition Why your fat loss plateau might be a sign you need to focus on something else Key Takeaways: Fat loss isn't always just about eating less – Constant dieting can lead to muscle loss, leaving you feeling smaller but not stronger. Maintenance fuels real transformation – It gives your body what it needs to build muscle while reducing body fat percentage. Recomposition > Rapid weight loss – Keeping muscle while burning fat creates a stronger, leaner, and more defined body. Structured phases work best – Cycling through fat loss, maintenance, and muscle growth prevents plateaus and burnout. If you're stuck, pivot – Focusing on maintenance might be the missing key to unlocking real, lasting results. At the end of the day, losing weight isn't the goal—feeling confident, strong, and energized is. If you've been stuck in a cycle of dieting and not seeing the changes you want, it might be time to focus on maintenance, muscle-building, and sustainable progress instead. Need help implementing this in your own journey? Join the Fat Loss Simplified System for guidance, accountability, and a proven strategy to build the body you love—without burnout. Resources for You Take the Fat Loss Readiness Quiz Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

Eating in moderation sounds like the perfect, balanced approach for fat loss—unless it doesn't work. While it's often seen as the golden rule of healthy eating, it only works if certain conditions are met. In this episode, I break down when moderation works, when it doesn't, and the two essential questions you need to ask yourself before making it your go-to strategy. If you've ever wondered why eating in moderation feels effortless for some people and frustrating for others, this episode is for you. What You'll Learn in This Episode: The real definition of moderation (and why it's different for everyone) Why eating “in moderation” works for some but not for others The role of metabolic flexibility in making moderation effective How to build your ability to eat in moderation while still seeing results Key Takeaways: Moderation only works when you have the awareness of what's in your food and what your body needs. If you struggle with weight gain when trying to eat intuitively, your metabolism might need some revitalization work. Muscle is the key to increasing metabolic flexibility, allowing you to eat more while still burning fat. The goal isn't to track forever—it's to build the awareness and habits that make moderation effortless. Eating in moderation can be the ultimate goal, but it may not align with where you are right now. By improving awareness, building muscle, and strengthening metabolic flexibility, you can get to a place where you never have to track another macro or count another calorie again. Resources for You Take the Fat Loss Readiness Quiz Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

Tired of all the conflicting fat loss advice out there? One expert says one thing, another says the complete opposite, and somehow you're supposed to figure out what actually works. In this episode, we're cutting through the noise and laying out five universal truths about fat loss that apply no matter where you're starting from. What You'll Learn in This Episode: The 5 universal truths of fat loss that apply to everyone Why extreme diets and overtraining can actually slow your progress How to break free from the cycle of losing and regaining weight The key mindset shift that makes fat loss feel effortless Key Takeaways: Your metabolism responds to more than just calories—it responds to stress, diet, and lifestyle. Yo-yo dieting makes fat loss harder over time. Why focusing on daily habits leads to long-term success. Building muscle makes fat loss easier and helps you maintain results forever. Walking is one of the simplest, most effective ways to boost fat loss without added stress. Fat loss doesn't have to be complicated or exhausting. When you focus on what actually works and ditch the quick-fix mentality, progress becomes simpler and more sustainable. The key isn't doing everything perfectly—it's staying consistent with the right habits over time. So, if you're tired of spinning your wheels, start small, stay patient, and trust the process. If this episode gave you some clarity, make sure to subscribe and share it with someone who could use it. Keep taking action, and I'll see you in the next one! Resources for You Take the Fat Loss Readiness Quiz Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

In this episode, I'm sharing two real-life stories that show how the right mindset can make all the difference in sustainable fat loss. These are the stories of two clients—one who embraced the process and saw incredible results, and another who let common roadblocks stand in their way. If you've ever wondered why some people lose weight and keep it off while others yo-yo diet for years, this episode will give you the clarity you need. What You'll Learn in This Episode: The critical mindset shift that leads to long-term fat loss success. Why focusing on daily scale fluctuations can sabotage your progress. The common excuse that holds most people back—and how to overcome it. How to stay consistent, even when life gets busy. Key Takeaways: Progress Over Perfection – Success comes from focusing on daily habits and behaviors, not chasing rapid weight loss. Zoom Out for Perspective – Short-term fluctuations on the scale mean nothing in the grand scheme of things. Track trends over time. Make Time, Don't Find Time – Life is always busy. Waiting for the perfect time to start will keep you stuck forever. Sustainability is Key – The fastest way to fat loss is doing it once in a way that fits your lifestyle, rather than crash dieting over and over. By shifting your focus away from daily scale fluctuations and instead looking at the bigger picture, like overall strength gains and how your clothes fit, you'll stay motivated and on track. Success comes from making consistent choices, not waiting for the perfect moment or relying on drastic measures. If you want to achieve sustainable fat loss, it's about taking control now—not later. Resources for You Take the Fat Loss Readiness Quiz Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

Ever notice how eating real, whole foods gets labeled as "dieting"? In today's episode, we tackle a frustrating reality: our society has become so accustomed to ultra-processed food that simply eating basic, nutrient-dense meals can be seen as an attempt to lose weight. This idea hit home when my wife told me about a conversation at work—where bringing a lunch of whole, single-ingredient foods somehow turned into a discussion about weight loss. Why This Perception is a Problem Eating real food isn't about restriction—it's about fueling your body well. Our culture has normalized ultra-processed, addictive foods to the point that anything else feels "extreme." Not making this mindset shift is actively holding people back from feeling their best. The Power of Whole Foods Why my household is an "ingredient household." The key difference between eating well for life vs. short-term dieting. How whole foods keep you full, energized, and thriving. The Ultra-Processed Food Trap How food companies design products to override your natural hunger signals. The science behind why processed foods are so hard to stop eating. Why willpower alone isn't the solution when you're up against engineered cravings. How to Shift Your Mindset & Make the Switch Stop thinking of real food as "diet food"—it's just food. The massive impact of redefining “normal” eating habits. Simple ways to prioritize whole foods without feeling like you're missing out. If you've ever felt judged for eating real food or struggled to break free from processed food cravings, this episode is packed with insights to help you make that needed mental switch. Resources for You Take the Fat Loss Readiness Quiz Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

In this eye-opening episode, I sit down with Coach Iman Whyte to explore the often-overlooked connection between gut health, body composition, and overall well-being. Iman shares her personal journey of battling gut issues for nearly a decade and how it led her to become passionate about helping others overcome similar challenges. We discuss: Signs Your Gut Health Might Be Compromised Learn to recognize common symptoms that may indicate gut problems, including: Chronic bloating and gas Irregular bowel movements Frequent fatigue and brain fog Skin issues and frequent illnesses The Gut-Brain Connection Discover how poor gut health can impact your: Mental health and mood Ability to lose weight and build muscle Overall energy levels and performance Everyday Habits That May Be Harming Your Gut Uncover surprising factors that could be damaging your gut health, such as: Overuse of common medications Chronic stress and poor sleep Certain dietary choices We also explore why traditional medical approaches often fall short in addressing gut health issues and discuss alternative options for seeking help. If you've been feeling "off" and suspect your gut health might be to blame, this episode is for you. Connect with Iman on The Mindset Diet podcast Connect with Iman on IG: @builtbybalance_iman Resources for You Take the Fat Loss Readiness Quiz Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

In this episode, I am revealing my proven blueprint for transitioning to intuitive eating - a sustainable approach that allows you to get lean, stay lean, and feel confident in your body without having to constantly track and obsess over food. I'll guide you through the often-overlooked steps that make intuitive eating truly effective: Building The Foundation Discover why jumping straight into intuitive eating often backfires, and how a strategic period of macro tracking can set you up for long-term success by: Training your body to recognize true hunger and fullness cues Building awareness of portion sizes and nutritional balance Understanding your unique energy needs and food preferences Key Habits for Intuitive Eating Success Learn the three essential habits that complement your nutritional awareness: Gradual food quality improvements: Simple shifts towards more nutrient-dense choices Consistent daily movement: The power of walking and time-efficient strength training Stress Management: Keeping the stress to recovery ration in check If you're ready to build a sustainable and enjoyable relationship with food, this episode provides the blueprint you need to make intuitive eating a reality. Resources for You Take the Fat Loss Readiness Quiz Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

Ever feel like you're doing everything right to lose weight, but the results just aren't showing up? In this episode, I address the common frustration of feeling stuck despite your best efforts and reveal why the belief that you're "missing something" might be the very thing holding you back. I'll get into two crucial questions you need to ask yourself: 1. Are You Truly Being Consistent? Discover the hidden ways you might be sabotaging your progress: The impact of seemingly harmless "little bites" Why bending the rules "just this once" can derail your efforts The importance of honesty in your self-assessment 2. Have You Given It Enough Time? Understand why patience is key in your transformation: The non-linear nature of progress Why lasting change requires trust in yourself and the process How to avoid the trap of chasing quick fixes and extreme measures Learn how to: Leverage past experiences to inform your current approach Create a personalized plan that aligns with your lifestyle and values Embrace consistency as the true "shortcut" to success I also share my own journey of overcoming the search for that elusive missing piece, revealing how I learned to create a custom approach that includes the foods I love and maintains my social life. Resources for You Take the Fat Loss Readiness Quiz Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

In this episode, I am revealing the number one thing most people ignore when it comes to strength training so you can revolutionize your workouts and achieve the body you've always wanted. Here's what you'll learn: The Foundation of Effective Strength Training Discover why progressive overload is crucial for: Shaping your body and achieving that attractive, well-rounded appearance Sustainable fat loss and muscle gain (body recomposition) Breaking through plateaus and seeing consistent progress Mastering the 5x5 Routine Learn how to implement a simple yet effective workout plan: Focus on five basic movements: squats, bench press, deadlifts, pull-ups, and overhead press Understand the power of the 5x5 protocol (5 sets of 5 reps) Optimize your time with efficient, 20-minute workouts The Art of Progression Uncover the secrets to steady improvement: How to choose the right starting weight Strategies for increasing volume over time When and how to add weight to the bar Avoiding Common Pitfalls Gain insights on: Why lifting the same weight for years hinders progress The importance of tracking your lifts Balancing progression with injury prevention Ready to take your strength training to the next level? This episode provides the blueprint for consistent, measurable progress. Resources for You Take the Fat Loss Readiness Quiz Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

In this episode, I break down the real reasons why most traditional weight loss advice isn't working for you and why it often leaves you feeling stuck, frustrated, or regaining the weight you've worked so hard to lose. I'll unpack the myths about dieting and exercise, explain how your body really works, and reveal the mindset shifts and sustainable habits that lead to long-term success. If you're ready to ditch the dieting extremes and take control of your health for good, this episode is for you. What You'll Learn in This Episode: Why extreme diets and overexercising set you up to fail How your body's natural adaptations can work for or against your goals The importance of small, consistent habits in achieving sustainable fat loss Why mindset plays a crucial role in building confidence and staying motivated How to create a framework that supports your lifestyle, not fights against it Key Takeaways: Traditional dieting approaches like extreme calorie restriction and hours of cardio do more harm than good. They disrupt your metabolism and make it harder to lose fat in the long run. Sustainable fat loss doesn't have to feel like punishment. It's about building small, effective habits like better sleep, higher protein intake, and simple strength training. Shifting your mindset to focus on what you can do and celebrating small wins is the key to creating unstoppable momentum. Resources Mentioned: My Free Fat Loss Audio Course: Ready to stop spinning your wheels? Send me a message on Instagram, and I'll send it straight to you! Enjoyed the Episode? If this episode resonated with you, please share it with a friend or leave a review. Your feedback means the world and helps this podcast reach more people who are ready to build confidence in their body in less time. Resources for You Take the Fat Loss Readiness Quiz Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

In this episode, I share a powerful framework that will revolutionize the way you approach your health and fitness goals. Introducing the "Oh no!" Framework Discover a simple yet effective method to identify and overcome any fitness obstacle you'll ever face. This framework will help you: Pinpoint the real issues holding you back Distinguish between solvable problems and life situations Create actionable solutions for lasting change Breaking Down Common Obstacles Learn why popular excuses like "being a mom" or "having a busy job" aren't actually problems, but opportunities for growth. We'll explore: How to reframe challenging situations into exciting possibilities Practical examples of overcoming real obstacles, like skipping lunch or late-night snacking Strategies for breaking through weight loss plateaus Empowering Yourself for Success Uncover the mindset shifts necessary to: Advocate for your health in various life roles Inspire positive change in your family and workplace Approach setbacks as learning experiences rather than failures This episode provides the tools you need to identify what's truly holding you back and create a clear path forward. Resources for You Take the Fat Loss Readiness Quiz Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

Have those extra cookies, pies, and other holiday treats left you with a few extra unwanted pounds after the holidays? Don't worry – I've got you covered with three simple, yet effective steps to shed that holiday weight and keep it off for good. In this episode, I reveal the lowest-hanging fruit when it comes to getting back on track with your health and fitness goals. These strategies are not only easy to implement but also form the foundation for long-term success. The Power of Quality Sleep Discover why getting 7-9 hours of sleep each night is crucial for: Optimizing your body's recovery process Regulating key hormones that control hunger and fullness Improving overall metabolic health Step Up Your Daily Movement Learn how aiming for 7,000-10,000 steps a day can: Boost your non-exercise activity thermogenesis (NEAT) Enhance mobility and flexibility Support healthy digestion Hydration: Your Secret Weapon Uncover the surprising benefits of proper hydration: Reducing unnecessary food cravings Naturally increasing your activity levels Improving dietary choices Bonus: Exclusive Tracking Tool I'll also share how you can get access to the same tracker I use with my private clients to implement these strategies consistently and effectively. Resources for You Take the Fat Loss Readiness Quiz Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

Has craving sugar at the end of a stressful day ever left you feeling like you're battling an addiction? In this episode, I tackle this common struggle and provide practical strategies to overcome it without feeling deprived. I share insights from recent experiences with two of my clients, revealing that what felt like a sugar addiction actually had deeper roots. In this episode, I explore: Emotional Sugar Triggers How childhood experiences can create lasting associations between comfort and sugary treats Strategies for breaking the cycle of stress-induced sugar cravings Alternative ways to boost your mood without reaching for sweets Physiological Sugar Triggers Why skipping meals can lead to intense sugar cravings The importance of consistent fueling throughout the day Practical meal prep tips to keep you nourished during busy times Personalized Solutions for Lasting Change How to identify the true cause of your sugar cravings The power of including small treats in your daily routine Why restriction often backfires and how to avoid this common pitfall Whether your sugar cravings are rooted in emotion or physiology, this episode provides actionable advice to help you regain the control you desire. Resources for You Take the Fat Loss Readiness Quiz Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

In this episode, I sit down with Dr. Sam Kwieraga, a physical therapist and certified strength and conditioning specialist, to explore the critical gaps in women's health education and their far-reaching consequences. Dr. Sam shares her personal journey with hormonal birth control and the unexpected challenges she faced after a decade of use. We discuss: The Education Gap in Women's Health Why current health education in schools falls short The importance of understanding menstrual cycles for both women and men How lack of knowledge impacts long-term health and fertility Empowering Women Through Knowledge The connection between nutrition, movement, and hormonal balance Alternatives to medication for managing menstrual discomfort The power of tracking your cycle for optimal health and productivity Practical Steps for Better Health Simple habits that can dramatically improve your well-being How to advocate for yourself in medical settings Ways to educate the next generation about women's health Dr. Sam also emphasizes the importance of open communication about menstrual health in relationships and workplaces. We explore how increased awareness can lead to better support systems and improved quality of life for women. Don't miss this opportunity to expand your understanding of women's health and learn how to advocate for better education and care. Tune in now and join the movement towards a more informed and empowered approach to women's health. Connect with Dr. Sam on IG: @docsamfit Resources for You Take the Fat Loss Readiness Quiz Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

As we step into 2025, it's time to confront a familiar challenge: not just setting but actually achieving our New Year's resolutions. If you're tired of making the same promises year after year without seeing results, this episode is for you. I'll reveal why most resolutions fail and provide practical strategies to make this year different. Let's break the cycle of unfulfilled goals and create lasting change. Discover the psychological trap that keeps us setting goals without following through: The dopamine rush of making resolutions Why we often prioritize goal-setting over goal-achieving The danger of trying to change everything at once Learn how to approach your resolutions differently this year: The power of focusing on just 1-3 meaningful changes Breaking goals into manageable, micro-steps Creating accountability systems that work Key Areas for Impactful Change Hydration: Aiming for at least 64 ounces daily Protein intake: Targeting 0.7-1 gram per pound of desired body weight Sleep: Prioritizing consistent, quality rest Understand how to create changes that last beyond January: Making your goals fun and flexible Aligning your actions with your long-term vision The importance of regular reflection and adjustment Are you ready to break free from your resolution rut and create real, lasting change in 2025? This episode provides the insights and strategies you need to set realistic goals and actually achieve them. Don't let another year slip by without progress. Tune in now and learn how to make this the year your resolutions become reality. Resources for You Take the Fat Loss Readiness Quiz Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

Are you tired of yo-yo dieting and looking for a sustainable approach to fat loss? In this episode, I reveal why the fastest path to fat loss isn't what you might expect. Drawing from our recent Fat Loss Simplified group coaching call, I share insights that challenge common misconceptions about rapid weight loss. Discover why losing weight rapidly often leads to: Unsustainable results Metabolic slowdown Frustrating weight regain Learn how extreme calorie restriction and over-exercising can actually sabotage your long-term success. Uncover the benefits of a more measured approach: Steady, maintainable progress Improved metabolic flexibility Long-lasting results Find out why losing 40 pounds over a year and keeping it off is faster than losing it in 6 months only to gain it all back. Practical Strategies for Success How to determine your ideal calorie intake for fat loss The importance of understanding the 'why' behind nutrition choices Techniques for incorporating your favorite foods without derailing your progress Are you ready to learn the fastest path to losing fat forever? This episode provides the insights and motivation you need for sustainable, long-term success. Resources for You Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

Are you a woman in your 40s or 50s feeling frustrated with your body and struggling to lose weight? In this episode, I sit down with Claire Donahoe, a coach specializing in helping perimenopausal and menopausal women navigate this challenging life transition. Here's what we cover in the episode: The Hormone Shift Reality Why your body responds differently to diet and exercise now The impact of decreasing estrogen on muscle mass and fat distribution How to work with your changing body instead of against it Breaking Free from Outdated Advice The dangers of extreme dieting and over-exercising Why "eat less, move more" can backfire for perimenopausal women Smarter strategies for sustainable weight management Practical Steps for Success The importance of consistent, adequate calorie intake How to incorporate strength training effectively Simple habits that can make a big difference in your health and confidence Claire also emphasizes that this stage of life doesn't have to be a struggle. With the right approach, you can embrace your changing body and feel stronger and more confident than ever. Ready to stop fighting your body and start working with it? This episode provides the insights and motivation you need to thrive during perimenopause and beyond. Don't miss Claire's empowering message for all women navigating this transformative time of life. Connect with Claire on IG: @trainer.claire Resources for You Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

Are you struggling to stick to your fitness and nutrition goals this holiday season? In this episode, I explain the challenges we all face during this festive time and offer practical strategies to stay on track without sacrificing the joy of the season. Navigating the Holiday Fitness Paradox The impact of social gatherings on your routine How to balance indulgence with health goals Why perfection isn't the answer (and what is) The Power of "Something" Over "Nothing" How small actions compound for big results Practical ways to stay active, even when your schedule is chaotic The mindset shift that can make or break your progress Ready to navigate the holiday season without derailing your progress? This episode provides the mindset and strategies you need to enjoy the festivities while staying committed to your health goals. Don't let the holidays become an excuse for inaction. Tune in now and discover how to make this season work for you, not against you. Resources for You Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

Have you ever felt like you're running a race that never seems to end? You sprint out of the gate, full of determination, only to realize you've started incorrectly and have to begin all over again. This frustrating cycle is all too common in the world of fat loss, leaving many feeling defeated before they've truly even begun. In this episode, I reveal why most people struggle with false starts in their fat loss journey and how to break free from this exhausting pattern. The Hidden Culprit Behind Fat Loss Failures Discover why slashing calories and pushing yourself to extremes rarely leads to lasting success. I'll explain: The dangers of the "sprint and crash" approach to weight loss Why generic advice often sets you up for failure How to avoid the trap of constant "new beginnings" Designing Your Unique Fat Loss Blueprint Learn the critical steps to create a personalized plan that works with your body, not against it: The importance of finding your true maintenance calories How to track your progress effectively without obsession Why understanding your metabolism is key to sustainable results Practical Steps for Success Tracking protein and overall calorie intake Monitoring your body's response to different intake levels Adjusting your approach based on real data, not guesswork Ready to stop the cycle of false starts and create a fat loss plan that actually works for you? This episode provides the insights and strategies you need to design your own unique fat loss blueprint, ensuring you cross the finish line once and for all. Don't let another year pass by with unfulfilled resolutions. Tune in now and take the first step towards lasting change. Resources for You Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

Ever hesitated to lift weights because you're worried about turning into the Incredible Hulk overnight? In this episode, I'm tackling the widespread myth of "bulky muscle" and revealing why this myth is holding you back from achieving the body you truly desire. The Truth About Muscle Building Discover why the fear of getting "too muscular" is unfounded and how it's preventing you from: Boosting your metabolism Improving your overall health Enhancing your body composition Learn the science behind muscle growth and why it's nearly impossible to accidentally become overly muscular, especially for women. Debunking Common Misconceptions The real difference between "lean" and "bulky" Why those combination exercises aren't delivering results The truth about how much muscle you can actually gain Practical Steps to Start Your Muscle-Building Journey How to structure your training for optimal results The importance of proper nutrition for muscle growth Setting realistic expectations for your progress Ready to overcome your fear and embrace the transformative power of strength training? This episode provides the knowledge and motivation you need to take that first step towards a stronger, healthier you. Don't let misguided fears hold you back any longer. Tune in now and discover how building muscle can be the best gift you give yourself this year. Resources for You Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

Ever feel like you're doing everything right but still not seeing results? If you're frustrated with your lack of progress, this episode is for you. I've been there too, and I'm sharing insights to help you avoid the common pitfall that often derails progress. The Stress Equation: A New Perspective on Progress Discover why the traditional "calories in vs. calories out" model falls short for long-term success. Learn about: The true role of stress in your body composition Why your metabolism is more of a stress barometer than a calorie calculator How to use calories as a tool for stress reduction, not just weight loss Balancing Stress and Recovery Understand the importance of recovery in your fitness journey: Why more isn't always better when it comes to exercise How to identify and incorporate effective recovery methods The role of sleep, nutrition, and lifestyle factors in managing stress Practical Steps for Stressed-Out Achievers Assess your current stress levels honestly Consider reducing training frequency or intensity Explore stress-reduction techniques that work for you Ready to stop spinning your wheels and start seeing real, sustainable progress? This episode provides the perspective shift you need to optimize your efforts and feel energized again. Resources for You Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

Are you tired of hearing "just eat less and move more" as the only solution for weight loss during menopause? If you're feeling frustrated and stuck, this episode is for you. I'm debunking common myths about menopause and weight loss, offering practical strategies that actually work. Why Traditional Advice Falls Short Discover why reducing calories and increasing cardio can actually worsen your situation during menopause. I'll explain: How hormonal changes affect your body The truth about metabolism during this life stage Why adding stress through extreme dieting backfires The Real Keys to Menopausal Weight Loss Learn why muscle is your best ally during menopause and how to prioritize it effectively: The importance of strength training Protein intake for hormone balance Nutrient-dense eating strategies Recovery and stress management techniques Practical Tips for Success Focus on compound lifts like squats and deadlifts Prioritize protein in your meals Incorporate daily walking for gentle movement Beyond Menopause: Stress and Hormones Understand how these principles apply to other high-stress life stages, helping you work with your body instead of against it. Ready to ditch ineffective advice and find a sustainable approach to weight loss during menopause? This episode provides the roadmap you need to feel confident and in control of your health again. Resources for You Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

Are you following your macros religiously but still not seeing the results you want? In this episode, I'm tackling the common frustration of why macros might not be working for you, even when you're doing everything "right." Key Insights: Why quality matters just as much as quantity in your food choices How your lifestyle and training style should influence your macro breakdown The importance of metabolic health in responding to a calorie deficit Why your personal preferences play a crucial role in long-term success Practical Takeaways: Learn to balance tracking with flexibility for sustainable results Understand how to customize your macros to fit your life, not the other way around Discover the signs that your current approach might be doing more harm than good I'll also share why a combination of tracked and untracked days often works best for most people, helping you find a sustainable approach that doesn't feel restrictive or overwhelming. Ready to Optimize Your Approach? If you're tired of feeling stuck and want to fast-track your results, I invite you to explore the Fat Loss Simplified System. It's designed to remove the guesswork and help you achieve lasting success. Don't let frustration derail your progress. Tune in now to gain the insights you need to make your macros work for you, not against you. Resources for You Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton

Are the ingredients in our food really making us sick? In this eye-opening episode, I sit down with nutrition coach Cam Brown to explore the controversial debate surrounding food quality and its impact on our health. Key Topics Covered: The influence of food industry lobbying on regulations Why some nutrition professionals downplay the importance of food quality The potential long-term health effects of certain food additives How to navigate conflicting nutrition information on social media Practical Steps for Healthier Eating: Shopping locally and supporting small farmers Cooking more meals at home Reading ingredient labels critically Balancing convenience with food quality We also discuss the broader implications of our food choices, including the rise in chronic illnesses among younger populations and the potential link to modern food processing methods. Empowering Yourself: Question nutrition claims, even from “experts” Research ingredients and their effects Trust your body's response to different foods Build community through shared meals and local food initiatives This conversation will challenge you to think critically about what's on your plate and how it affects your overall well-being. Whether you're a nutrition enthusiast or simply looking to make healthier choices, you'll gain valuable insights to help you navigate the complex world of modern food. Ready to take control of your health through better food choices? Tune in now and join us in exploring what's really in our food and how it impacts our bodies. Connect with Cam on IG: @coachcambrown Resources for You Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss. Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community. Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals. Send Bryce an email at support@hamiltonfit.com Follow Bryce on IG at @rbryce_hamilton