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

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

Are you tired of the annual “get summer body ready” panic? Every year around this time, the pressure ramps up to shrink yourself into someone else’s version of confidence—and fast. But let’s be honest… that’s miserable. And it doesn’t have to be that way. In this episode, we’re flipping the script on what a “summer body” actually means—and how to feel proud of yours without crash dieting, cutting carbs, or burning out by June. You'll learn how to approach fat loss in a way that’s realistic, empowering, and lasts way beyond swimsuit season. Whether you want to wear shorts without criticizing yourself, feel strong at the beach, or enjoy ice cream with your kids without mentally spiraling… this one’s for you. What You’ll Learn in This Episode Why chasing the “summer shred” sets you up to fail What a confident summer body actually looks like (and feels like) 3 foundational strategies that work better than cutting out carbs Why starting early (and slow) is the key to success How to build fat loss momentum without sacrificing your life to it Key Takeaways You don’t need to earn summer – You’re already worthy of showing up, just as you are. Crash diets work fast—but backfire faster – Shortcuts often cost you energy, muscle, and confidence. Real change is built on simple habits – Think: protein, strength training, and a structure that fits your life. Margin is your secret weapon – Start soon enough to enjoy the process and avoid burnout. Lasting results come from preparation, not pressure – The earlier you start, the more confident (and relaxed) you’ll feel when summer hits. If you’re ready to feel confident in your skin without overhauling your life, the Fat Loss Simplified System could be the answer you’ve been searching for. Coaching spots are now open—and prices go up soon. So, grab your spot here before it’s too late. Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

Ever feel like you know exactly what you should be doing—eating better, moving more, getting your workouts in—but you just can’t seem to actually get yourself to do them? In today’s episode, I’m answering one of the most common questions I get: “What should I do when I don’t feel motivated?” We’ll unpack why motivation isn’t something you can rely on—and how to take action even when you’re not feeling it. If you’ve ever struggled with getting started or staying consistent, this episode will give you the mindset shift you need to build momentum and get results—even when motivation is nowhere to be found. What You’ll Learn in This Episode Why motivation is the last thing you should wait for A powerful analogy that changes how you think about motivation and consistency The real key to building long-term consistency (hint: it’s not discipline) How to take action—even when you don’t feel like it A simple strategy to help you choose your next small step Key Takeaways Motivation is a terrible place to start – It only shows up after you’ve already seen results. Results come from action—not feelings – Waiting to “feel ready” is what keeps most people stuck. Small wins build big momentum – Start with one non-negotiable habit you can improve this week. Progress > perfection – You don’t need to overhaul your life overnight. You just need to take the next step. The flywheel effect is real – Action leads to results, which leads to motivation, which fuels more action. Whether you’re just getting started or you’ve hit a wall, this episode will help you stop waiting, start moving, and finally create the kind of consistency that makes fat loss feel simple. 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

One of my clients recently asked, “How much bread can I eat and still lose weight?” It’s a fair question—especially when social media makes it sound like eating toast is the reason why your jeans won’t button. In today’s episode, I’m sharing a real coaching call conversation where we unpack that exact question. You’ll learn what actually matters when it comes to eating bread, how to make smarter food decisions, and why cutting out your favorite foods is usually the wrong move. If you’ve ever felt guilty for eating carbs or found yourself confused about what “healthy bread options” even means—this one’s for you. What You’ll Learn in This Episode Why carbs (and yes, even bread) aren’t the enemy The truth about sugar and weight gain A simple 5-part decision-making framework for choosing better breads How to listen to your body and identify food sensitivities Key Takeaways Carbs aren’t bad. Bread, pasta, and fruit can all fit into a fat loss plan—it’s about the context of food, not the category. Sugar isn’t the issue—volume is. Most processed foods overload your system with sugar. Bread or fruit on its own? Totally manageable. Try the Bread Decision-Making Matrix. A simple 5-part framework to help you choose better options. Sourdough might help. Fermented breads like sourdough can be easier on digestion for people sensitive to gluten. So, no—you don’t need to ditch your favorite sandwich or skip strawberries to lose fat. With the right framework, you can enjoy the foods you love and still make meaningful progress. Win a Month’s Supply of Legion Athletics Protein! Want a month’s supply of Legion Athletics protein powder—on Bryce? Follow Bryce on Instagram and send him a message saying "Protein Giveaway" to enter! Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

If you’ve ever felt like you’re doing all the right things—tracking your food, hitting your workouts, drinking your water—but the scale still keeps bouncing around like a toddler on a sugar rush... this episode is for you. Today, I break down one of the most common and confusing frustrations people face when trying to lose fat: why the scale goes up and down even when you’re sticking to the plan. More importantly, you’ll learn what those shifts actually mean, how to tell if you’re truly making progress, and how to focus on what really matters. Spoiler alert: it’s not the number you saw this morning. What You’ll Learn in This Episode Why your weight can fluctuate even when you’re doing “everything right” The top reasons the scale spikes overnight (and why you shouldn’t worry about it) What you should be tracking instead of daily scale weight How to know if you’re actually in a calorie deficit Why obsessing over one weigh-in can sabotage long-term progress Key Takeaways Scale fluctuations are normal. Things like salt, carbs, workouts, stress, sleep, hormones, digestion, and even clothing can all influence what you see on the scale—none of which mean you’ve gained fat. Look for trends, not moments. One weigh-in doesn’t mean anything on its own. Zoom out and look at the average over time. Progress isn’t always visible on the scale. Fat loss can be happening even if the number doesn’t drop. The scale isn’t the only marker of success. Maintenance calories matter. If the trend isn’t going down, it might not be a motivation issue—it might be that you’re simply not in a deficit. More consistency > more restriction. Most people don’t need to cut harder—they need to stay consistent longer. So, the next time the scale throws you a curveball, don’t panic. Don’t slash your calories. Don’t throw in the towel. Remind yourself that your body is doing exactly what it’s supposed to do—and you’re still in control. Keep showing up, collect the data, watch the trends, and trust the process. And hey—if you’ve got a fat loss or nutrition question you want answered on the show, head over to hamiltonfit.com/ask and send it my way. I’d love to tackle it in a future episode. 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 episode, I welcome Megan Hardy, the founder of Fitness Uncharted, for an in-depth discussion on reverse dieting—what it is, how it works, and how it can help you eat more while still achieving your fat loss goals. If you've ever wondered how some people seem to be able to eat more food while still losing fat, this episode dives into the nuanced science behind metabolism, calorie deficits, and strategic calorie increases to support long-term, sustainable fat loss. What You’ll Learn in This Episode: What reverse dieting actually is (and what it is not) How eating more can sometimes help you lose weight The three most common responses people experience when reverse dieting Why long-term calorie restriction can slow down your metabolism—and how to fix it The impact of chronic under-eating on energy, hormones, and fat loss How to reverse diet properly without unwanted weight gain Key Takeaways: Reverse dieting isn’t magic, but it’s a powerful tool. Gradually increasing calories can help restore metabolism, energy, and performance without unwanted fat gain. Metabolism adapts to what you give it. Eating too little for too long slows down your metabolism, making fat loss harder over time. Not everyone responds the same way. Some people can eat more and lose weight, right away while others maintain or gain slightly—your response depends on various factors. Strength training is essential. Building muscle makes reverse dieting more effective by improving metabolic health and increasing caloric tolerance. Patience is key. Reverse dieting takes time, but it’s an important strategy for long-term fat loss and maintenance. Reverse dieting is a valuable strategy for anyone who has been stuck in a cycle of chronic dieting and low energy. By gradually increasing your calorie intake, you can rebuild your metabolism, restore hormonal balance, and set yourself up for long-term fat loss success. It’s not an overnight fix, but with patience, proper strength training, and a focus on sustainability, you can, in fact, have your cake and eat it too. If you’ve been struggling with low energy, stalled weight loss, or frustrations with restrictive diets, reverse dieting might just be the missing piece you didn’t know you needed. Win a Month’s Supply of Legion Athletics Protein! Want a month’s supply of Legion Athletics protein powder—on Bryce? Follow Bryce on Instagram and send him a message saying "Protein Giveaway" to enter! Connect with Megan: The Muscle Makeover Podcast | Follow Megan on IG Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG