Coach Pat gets real about the challenges women face with fat loss after 30. From hormonal changes like menopause to metabolism slowdown and emotional eating—this episode breaks down exactly what’s actually happening with your body and what to do instead of following outdated advice. If you’ve been “doing everything right” but still not seeing results, this episode is a must-listen.🔑 Key Takeaways:🧠 1. Menopause & Metabolism Are Real—But Not DoomingEstrogen drops → fat stored in belly/hipsMuscle loss + higher cortisol = slower metabolismPoor sleep = worse cravings & mood swings💪 2. What Actually WorksLift weights 3x/week – it burns calories during & afterEat 100g+ protein/day – builds muscle & keeps you fullTrain big muscles – glutes, legs, backDon’t chase trends (Pilates, detoxes, keto) if they don’t align with you📊 3. Track Patterns, Not PerfectionScale weight will fluctuate—focus on weekly/monthly trendsTrack sleep, water, food, and recovery to spot habitsUse data to guide decisions, not emotion🍽️ 4. Nutrition That Fills, Not FrustratesCombine protein + fiber to stay fullEat real meals, not emotional snacksBuild meals that satisfy, not punish🧠 5. It’s Not About Doing More—It’s About Aligning With What WorksStop winging it with random plansCreate a lifestyle that fits your hormones, stress, and preferencesEven women in their 60s are crushing it with consistency & a smart planAnd don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

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