Advertise on podcast: Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define
Rating
4.9from
This podcast has
160 episodes
Language
EnglishExplicit
No
Date created
2023/08/27
Latest episode
2025/06/03
Average duration
24 min.
Release period
4 days
Description
Struggling to lose weight and keep it off—without sacrificing your favorite foods or spending hours in the gym? Feeling stuck, despite trying different workouts and diets? Frustrated that no matter how much cardio you do, the stubborn fat won’t budge? Welcome to Fat Loss Simplified—the podcast that cuts through the noise and gives you clear, sustainable strategies to burn fat, build muscle, and tone your body—without restrictive diets or time-consuming workouts. I’m Bryce Hamilton, certified fitness and nutrition coach, and I help busy women like you lose fat, gain strength, and create a body you feel confident in. For years, I thought the key to fat loss was following strict meal plans, cutting carbs, or pushing through exhausting workouts. But none of it was sustainable (which always lead to regaining the weight I had just lost). Once I found a smarter, balanced approach—focusing on strength training, metabolism-friendly nutrition, and practical habits—everything changed. Now, I’m here to help you do the same. Each episode, you’ll get simple, actionable advice on: - Strength training for women—how to lift weights for fat loss and muscle tone - The truth about metabolism and how to make it work for you - Meal prepping and macro-friendly eating that fits your lifestyle - How to lose weight fast—without gaining it back - Breaking through plateaus and getting lasting results No gimmicks. No nonsense. Just real, practical strategies to help you look and feel your best while still enjoying life. So, grab your favorite snack (yes, you can keep it in your plan), hit play, and let’s take your strength, confidence, and fat loss to the next level—one meal and one workout at a time.
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Check latest episodes from Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define podcast
159 | What Most Women Miss About Metabolism, Stress, and Sleep with Christina McClurken
2025/06/03
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: [email protected] | Follow Bryce on IG
158 | Stop Comparing and Start Becoming the Woman You Want to See in the Mirror
2025/05/27
Become a Fat Loss Simplified Insider
Submit a question for a Q&A episode: https://hamiltonfit.com/ask
Connect with Bryce: Email Bryce: [email protected] | Follow Bryce on IG
157 | Rebuilding Your Relationship with Food with Dr. Laurie Bruce
2025/05/20
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: [email protected] | Follow Bryce on IG
A Fat Loss Simplified Community Announcement
2025/05/16
Become a Fat Loss Simplified Insider
Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask
Connect with Bryce: Email Bryce: [email protected] | Follow Bryce on IG
156 | Rebuilding Trust In Your Body with Elizabeth Dall
2025/05/13
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: [email protected] | Follow Bryce on IG
155 | Simplified Breakfast Prep for Busy Moms
2025/05/09
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: [email protected] | Follow Bryce on IG
154 | Why “Move More, Eat Less” Doesn’t Work for Exhausted Moms
2025/05/06
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: [email protected] | Follow Bryce on IG
153 | Want to Finally Win at Fat Loss? Here’s What Successful Women Understand with Lindsey House
2025/05/02
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: [email protected] | Follow Bryce on IG
152 | If Weight Loss Feels Miserable, This Might Be Why
2025/04/29
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: [email protected] | Follow Bryce on IG
151 | How I Actually Eat on Vacation (and Still Feel Good After)
2025/04/25
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: [email protected] | Follow Bryce on IG
150 | What If You Didn’t Have to Choose Between Fat Loss and Fun?
2025/04/22
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: [email protected] | Follow Bryce on IG
149 | What It Really Takes to Be the Leanest Man in the World with Robert Sikes
2025/04/18
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: [email protected] | Follow Bryce on IG
148 | Fitness for Busy Women: Stop Starting Over. Do This Instead
2025/04/15
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: [email protected] | Follow Bryce on IG
147 | The Real Reason Your Calorie Tracking Isn’t Working
2025/04/11
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: [email protected] | Follow Bryce on IG
146 | Why Your Body Won’t Let Go of Fat
2025/04/08
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: [email protected] | Follow Bryce on IG
Podcast reviews
Read Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define podcast reviews
yourhealthybestie 2025/06/03
A refreshing voice in the weight loss conversation
What a refreshing approach to wellness! Bryce offers authenticity and relatable perspective shifts that are hard to come by in the heath space these ...
Elizabeth Dall 2025/05/13
An expert in the field!
Bryce knows his stuff and gives so much helpful information to podcast listeners. There’s also a lot of compassion in each episode - you can tell he t...
houselifestyles 2025/05/02
‘Direction Not Perfection’ Approved!
‘Fat Loss Simplified’ creates a safe, supportive space for women who are navigating the challenges of weight loss. Bryce doesn’t just share advice… He...
fitnessuncharted 2025/03/29
Must listen podcast!
Bryce is so relatable and a great communicator. He breaks down complex topics into digestible bites. If you’re looking for an inspiring and actionable...
JDelos1988 2025/03/29
Great and useful information!
Bryce is an excellent listen! He takes the time to personally respond to you and provides you with tools to help you succeed during your weight loss j...
Almostheavenhabits 2025/03/15
Informative, easy listening
I love this podcast because it’s clear, free of fluff & annoying ads, and it provides excellent content. I love the variety of topics, and the shorter...
Anderlaur 2024/11/15
Very helpful!!
I have used the weight loss advice from Bryce and I have been so pleased with my results! Very easy to follow and easy to learn!
Rebekah H. 2024/11/04
Helpful and Informative
Bryce does a great job connecting with listeners personally and does a great job of providing helpful information. I think some listeners forget you h...
Jess N Ham 2024/11/04
Great Podcast
This was a great easy podcast to follow. It has good information that is easy to apply to my life. I realize that Bryce is trying to built his busines...
Pop til I drop 2024/10/27
Very self-promoting
I listened to about 10 episodes to try to give this a fair chance. Many of the episodes were so very self promoting. Not much factual, useable informa...
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