This one got personal. Coach Stacy is about to have surgery, and the medication she has to take first puts her into medical menopause, almost overnight. So in this episode she is living the exact symptoms our clients deal with every day: hot flashes, no sleep, brain fog, the whole thing.

Zach, Stacy and Emma talk through what that has actually felt like, and then open it up into a real conversation about the stuff that makes the difference: why nobody starts out as a consistent person, why rest and doing nothing is allowed, what changes in your hunger and digestion when you finally eat enough, whether meal prep is overrated, the convenience foods they actually keep in the house, and the fitness advice that makes all three of them roll their eyes.

00:00 Stacy on going into medical menopause before surgery
02:30 Hot flashes, no sleep and brain fog, live
05:00 Nobody starts as a consistent person
09:00 Effort is a skill you build, not a personality
13:00 Rest days and being okay doing nothing
18:00 What changes in your hunger and digestion
24:00 Is meal prep overrated
30:00 The convenience foods we actually use
37:00 Fitness advice that makes us roll our eyes
42:00 Wrap up

New episodes weekly. Real coaching for women over 35 on fitness, nutrition, hormones and the mindset that holds it all together.

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Listen to the podcast on Spotify, Apple or Amazon! spotify https://open.spotify.com/show/033hfOyY4nJoQUakNiMJXH

apple https://podcasts.apple.com/us/podcast/the-fit-over-35-podcast/id1896812942

amazon music https://music.amazon.com/podcasts/648b5e1c-36df-40ef-b018-489447c21a3f/the-fit-over-35-podcast

follow me on instagram:
https://www.instagram.com/zacklassen/

apply for coaching:
https://projecttransformx.com/

Every woman over 35 has been handed a pile of fitness advice that sounds true and keeps her stuck. In this episode Zach, Stacy and Emma go through the big ones and break down what actually holds up.

Juice cleanses and detoxes. Fasting for days after a bad weekend. Lifting heavy making you bulky. Cardio being the best way to burn fat. The idea that there is one timeline for losing weight. They pull these apart one by one and tell you what to do instead.

If you have ever changed your whole plan because of something you saw online, this is the episode for you.

00:00 Intro and catching up
03:30 Magnesium, sleep and why it matters
07:00 Can you out-eat a bad diet
11:00 Breakfast, oats, bagels and pairing carbs
15:00 Bloating, digestion and late night eating
17:00 Detoxes and juice cleanses are a waste of money
19:00 Fasting for days after a bad weekend
20:00 Lifting heavy will not make you bulky
25:00 Best exercises and why cardio is not the fat loss king
29:00 Strength training for the life you want at 70
31:00 Short women and other marketing myths
33:00 How long will it take, and why it depends on you
38:00 Wrap up

New episodes weekly. Real coaching for women over 35 on fitness, nutrition, hormones and the mindset that holds it all together.

⸻

Listen to the podcast on Spotify, Apple or Amazon! spotify https://open.spotify.com/show/033hfOyY4nJoQUakNiMJXH

apple https://podcasts.apple.com/us/podcast/the-fit-over-35-podcast/id1896812942

amazon music https://music.amazon.com/podcasts/648b5e1c-36df-40ef-b018-489447c21a3f/the-fit-over-35-podcast

follow me on instagram:
https://www.instagram.com/zacklassen/

apply for coaching:
https://projecttransformx.com/

Motivation is the first thing everyone blames when they fall off, and it is the wrong thing to blame.

In this episode Zach, Stacy and Emma break down why waiting to feel motivated keeps you stuck, and what actually keeps you consistent when the excitement wears off. This one is less about hormones and macros and more about the mindset underneath all of it, the part that decides whether any of the rest even happens.

If you have ever started strong and then quietly fallen off around week three, this is the episode for you.

00:00 Intro and Zach's menopause workshops
02:30 Are you actually motivated every day? No
05:00 Motivation is just the excitement of a new thing
07:30 Action is greater than motivation
09:00 The routine that gets you to the gym when you don't feel like it
11:20 Pairing your coffee with your workout
13:00 One brick at a time instead of the whole building
15:00 Why the quick fix will always haunt this industry
16:20 Being too hard on yourself and the breaking point
20:00 "I don't have time" and what to actually say to it
23:30 What athletes teach us about losing and staying in it
26:30 Intrinsic vs extrinsic motivation and why one lasts
28:30 Say one nice thing to yourself today
30:00 Motivation is a myth, wrap up

New episodes weekly. Real coaching for women over 35 on fitness, nutrition, hormones and the mindset that holds it all together.

⸻

Listen to the podcast on Spotify, Apple or Amazon! spotify https://open.spotify.com/show/033hfOyY4nJoQUakNiMJXH

apple https://podcasts.apple.com/us/podcast/the-fit-over-35-podcast/id1896812942

amazon music https://music.amazon.com/podcasts/648b5e1c-36df-40ef-b018-489447c21a3f/the-fit-over-35-podcast

follow me on instagram:
https://www.instagram.com/zacklassen/

apply for coaching:
https://projecttransformx.com/

In this episode we break down why the scale lies to you and how digestion quietly wrecks your progress and your mood. If you have ever weighed in, seen the number jump and spiraled, this one is for you.

Chapters
02:48 Intro and catch up
10:00 Why the scale fluctuates day to day
12:00 The scale rollercoaster and what it does to your head
14:30 Daily weigh ins vs the real signal
16:20 The 32 hot dog rule: what real fat gain actually takes
20:30 Muscle matters more than the number
21:45 Zoom out: measurements, progress photos, and why BMI is broken
24:00 Consistency vs the building phase
25:50 The placebo effect and positive self talk
27:50 The fake knee surgery study
30:00 Negative self talk and being a role model for your kids
26:00 Fiber, water and daily digestion
34:15 Pooping, regularity and being open with your coach
37:00 Bloating tips that actually help
40:00 The one habit to drop this week

Key takeaways

• The scale moving up two pounds overnight is water, food volume, sodium or a missed poop, not fat. Real fat gain of that size takes roughly 9,500 extra calories in a day, about 32 hot dogs.
• Judge progress month over month with measurements and photos, not the daily number.
• Muscle is the goal. A perfectly linear drop usually means you are losing muscle.
• Inconsistent fiber and water is a top cause of bloating and big scale swings.
• Your brain drives a lot of this. Negative self talk and placebo work both ways, so use it in your favor.
• Never make "lose two pounds" the weekly goal. Set goals you actually control: steps, protein, fiber, sleep, workouts.

Most Women Over 35 Don't Fall Off Track Because They're Lazy
They fall off because one small slip makes them feel like the whole thing is ruined, so they quit.
In this video, we break down all or nothing thinking, why it keeps women stuck, and how to finally get off the cycle of going hard, falling off, and starting over again.
You'll learn:
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Why one missed workout or bad meal makes you want to quit everything

The flat tire trap that keeps women restarting over and over

Why going hard then giving up is actually the slowest road there is

How to raise your threshold so one bad day doesn't take you out

Why the scale isn't telling you the full story about your body

Simple things you can do right now when life gets busy and time is tight
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If you've ever started strong, missed a few days, then told yourself there was no point in continuing, this one is for you.
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No guilt. No 30 day challenges. No starting over every Monday. Just a simpler, more honest way to stay consistent and actually see results as a woman over 35.

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apply for coaching:
https://projecttransformx.com/

follow me on instagram:
https://www.instagram.com/zacklassen/

Most women over 35 are not struggling because they lack willpower.

They’re struggling because nobody ever taught them how nutrition actually works.

In this episode, Coach Zac breaks down the three macronutrients: protein, carbohydrates, and fat, and explains how each one impacts fat loss, muscle building, hormones, energy, and long term health.

You’ll learn:

• What protein, carbs, and fats actually do in the body
• Why cutting carbs isn’t always the answer
• How much protein women over 35 really need
• The biggest nutrition mistakes keeping women stuck
• Why eating less often backfires
• Simple ways to build meals that support fat loss and muscle growth

If you’ve ever felt confused by calories, macros, keto, fasting, or all the conflicting nutrition advice online, this episode will help simplify everything.

No gimmicks. No fad diets. Just practical nutrition advice that actually works for women over 35.

real conversations about what actually works for women over 35. we cover hormones, nutrition, training, and the mindset side of staying consistent. hosted by the coaches behind one of the leading programs for women in this exact stage of life. come hang out, get to know us, and walk away with stuff you can actually use.