Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define

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