Fasting & Food Timing for Women 35+: Hormones, Fat Loss & Strength
🎙 EPISODE 6: Fasting & Food Timing for Women 35+: Hormones, Fat Loss & Strength Wondering if fasting is right for women over 35? Learn why certain fasting protocols may backfire—especially hormonally—and how food timing, rather than extreme restriction, promotes fat loss and muscle preservation.Keywords: fasting for women over 35, food timing hormones, fat loss podcastShould women fast? If you’ve been skipping breakfast or hitting the gym on an empty stomach in hopes of burning more fat, this episode is your wake-up call. In The Body Recomposition Revolution, Robyn breaks down the science of why traditional fasting backfires for women 35+ - and what to do instead.Using research from Dr. Stacy Sims and real client transformations, Robyn explains how eating earlier, more consistently, and around your workouts supports fat loss, hormone balance, and muscle preservation. Learn the truth about eating windows, the danger of fasted training, and how even small nutrition tweaks can dramatically change your metabolism and energy after 35.💡 Learning Objective:After this episode, women will understand how eating windows are different from fasting, and how eating at the right times will help you drop fat while supporting lean muscle and hormone balance.📲 Want more science-backed tools for body recomposition?Follow @racfitness_ on Instagram for free guides, female-focused training tips, and personalized coaching that supports your body NOW. 💾 Download: HER Fueling Guide: https://drive.google.com/file/d/1AWjAg42Ys-uV18d9ue_r9KWSnbbqolKi/view?usp=drivesdk[00:00] – Intro + Show PreviewWhy women 35+ need to stop copying male fasting protocols—and what to focus on instead.[01:15] – The Big Myth: Fasting Helps Women Burn FatRobyn explains how fasting triggers stress and fat storage in women over 35.[03:20] – Meet Your HypothalamusYour brain’s “boss” controls hormones and metabolism—and it hates fasting.[05:12] – Fasting vs. Eating WindowsLearn the difference and why long fasts are especially harmful to women’s hormones.[07:25] – Why Fasted Training BackfiresBlack coffee isn’t enough. Here’s why training without food leads to muscle loss, not fat burn.[08:10] – Robyn’s Mistake: A Year of Fasted WorkoutsWhat happened when she tried fasted training—and what fixed it.[09:07] – Your Body’s Survival ResponseCortisol spikes, metabolism slows, and fat is stored—especially belly fat.[10:44] – Simple Fix: Fuel Before TrainingEven 15g of protein or ½ cup Greek yogurt can reverse the hormonal damage.[12:56] – Client Success StoriesRobyn’s clients started eating more and dropped fat faster than ever before.[14:38] – What You Should Do InsteadEat early, eat frequently, and focus on pre- and post-workout fueling.[15:10] – Ideal Daily Eating Window12-hour overnight fast (7 PM–7 AM) followed by breakfast within 30–45 minutes of waking.[17:00] – Protein Distribution & Meal TimingAim for 3–4 balanced meals with ~30g of protein each.[18:17] – Pre/Post Workout Nutrition for Women 35+This is not optional—especially if you want muscle tone and recovery.[19:03] – Most Studies Are Done on MenWhy fasting “works” for men but harms active women.[20:14] – The Real Reason Women Store Fat After 35Under-eating tells your body to hold onto fat and burn muscle.[21:32] – Survival Mode: Why Your Brain Fights BackYour hypothalamus protects fertility and function—by storing energy, not using it.[22:29] – LEA and the Long-Term Risks of FastingLow Energy Availability wrecks your metabolism, menstrual cycle, and results.[23:00] – Final Takeaway: Fuel to ThriveYour body needs fuel to drop fat, build muscle, and feel strong. Period.