Has craving sugar at the end of a stressful day ever left you feeling like you're battling an addiction? In this episode, I tackle this common struggle and provide practical strategies to overcome it without feeling deprived.

I share insights from recent experiences with two of my clients, revealing that what felt like a sugar addiction actually had deeper roots. In this episode, I explore:

Emotional Sugar Triggers

• How childhood experiences can create lasting associations between comfort and sugary treats
• Strategies for breaking the cycle of stress-induced sugar cravings
• Alternative ways to boost your mood without reaching for sweets

Physiological Sugar Triggers

• Why skipping meals can lead to intense sugar cravings
• The importance of consistent fueling throughout the day
• Practical meal prep tips to keep you nourished during busy times

Personalized Solutions for Lasting Change

• How to identify the true cause of your sugar cravings
• The power of including small treats in your daily routine
• Why restriction often backfires and how to avoid this common pitfall

Whether your sugar cravings are rooted in emotion or physiology, this episode provides actionable advice to help you regain the control you desire.

• Take the Fat Loss Readiness Quiz
• Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
• Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
• Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
• Send Bryce an email at support@hamiltonfit.com
• Follow Bryce on IG at @rbryce_hamilton

In this episode, I sit down with Dr. Sam Kwieraga, a physical therapist and certified strength and conditioning specialist, to explore the critical gaps in women's health education and their far-reaching consequences.

Dr. Sam shares her personal journey with hormonal birth control and the unexpected challenges she faced after a decade of use. We discuss:

The Education Gap in Women's Health

• Why current health education in schools falls short
• The importance of understanding menstrual cycles for both women and men
• How lack of knowledge impacts long-term health and fertility

Empowering Women Through Knowledge

• The connection between nutrition, movement, and hormonal balance
• Alternatives to medication for managing menstrual discomfort
• The power of tracking your cycle for optimal health and productivity

Practical Steps for Better Health

• Simple habits that can dramatically improve your well-being
• How to advocate for yourself in medical settings
• Ways to educate the next generation about women's health

Dr. Sam also emphasizes the importance of open communication about menstrual health in relationships and workplaces. We explore how increased awareness can lead to better support systems and improved quality of life for women.

Don't miss this opportunity to expand your understanding of women's health and learn how to advocate for better education and care. Tune in now and join the movement towards a more informed and empowered approach to women's health.

Connect with Dr. Sam on IG: @docsamfit

• Take the Fat Loss Readiness Quiz
• Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
• Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
• Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
• Send Bryce an email at support@hamiltonfit.com
• Follow Bryce on IG at @rbryce_hamilton

As we step into 2025, it's time to confront a familiar challenge: not just setting but actually achieving our New Year's resolutions. If you're tired of making the same promises year after year without seeing results, this episode is for you.

I'll reveal why most resolutions fail and provide practical strategies to make this year different. Let's break the cycle of unfulfilled goals and create lasting change.

Discover the psychological trap that keeps us setting goals without following through:

• The dopamine rush of making resolutions
• Why we often prioritize goal-setting over goal-achieving
• The danger of trying to change everything at once

Learn how to approach your resolutions differently this year:

• The power of focusing on just 1-3 meaningful changes
• Breaking goals into manageable, micro-steps
• Creating accountability systems that work

Key Areas for Impactful Change

• Hydration: Aiming for at least 64 ounces daily
• Protein intake: Targeting 0.7-1 gram per pound of desired body weight
• Sleep: Prioritizing consistent, quality rest

Understand how to create changes that last beyond January:

• Making your goals fun and flexible
• Aligning your actions with your long-term vision
• The importance of regular reflection and adjustment

Are you ready to break free from your resolution rut and create real, lasting change in 2025? This episode provides the insights and strategies you need to set realistic goals and actually achieve them.

Don't let another year slip by without progress. Tune in now and learn how to make this the year your resolutions become reality.

• Take the Fat Loss Readiness Quiz
• Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
• Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
• Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
• Send Bryce an email at support@hamiltonfit.com
• Follow Bryce on IG at @rbryce_hamilton

Are you tired of yo-yo dieting and looking for a sustainable approach to fat loss? In this episode, I reveal why the fastest path to fat loss isn't what you might expect. Drawing from our recent Fat Loss Simplified group coaching call, I share insights that challenge common misconceptions about rapid weight loss.

Discover why losing weight rapidly often leads to:

• Unsustainable results
• Metabolic slowdown
• Frustrating weight regain

Learn how extreme calorie restriction and over-exercising can actually sabotage your long-term success.

Uncover the benefits of a more measured approach:

• Steady, maintainable progress
• Improved metabolic flexibility
• Long-lasting results

Find out why losing 40 pounds over a year and keeping it off is faster than losing it in 6 months only to gain it all back.

Practical Strategies for Success

• How to determine your ideal calorie intake for fat loss
• The importance of understanding the 'why' behind nutrition choices
• Techniques for incorporating your favorite foods without derailing your progress

Are you ready to learn the fastest path to losing fat forever? This episode provides the insights and motivation you need for sustainable, long-term success.

• Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
• Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
• Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
• Send Bryce an email at support@hamiltonfit.com
• Follow Bryce on IG at @rbryce_hamilton

Are you a woman in your 40s or 50s feeling frustrated with your body and struggling to lose weight? In this episode, I sit down with Claire Donahoe, a coach specializing in helping perimenopausal and menopausal women navigate this challenging life transition.

Here's what we cover in the episode:

The Hormone Shift Reality

• Why your body responds differently to diet and exercise now
• The impact of decreasing estrogen on muscle mass and fat distribution
• How to work with your changing body instead of against it

Breaking Free from Outdated Advice

• The dangers of extreme dieting and over-exercising
• Why "eat less, move more" can backfire for perimenopausal women
• Smarter strategies for sustainable weight management

Practical Steps for Success

• The importance of consistent, adequate calorie intake
• How to incorporate strength training effectively
• Simple habits that can make a big difference in your health and confidence

Claire also emphasizes that this stage of life doesn't have to be a struggle. With the right approach, you can embrace your changing body and feel stronger and more confident than ever.

Ready to stop fighting your body and start working with it? This episode provides the insights and motivation you need to thrive during perimenopause and beyond. Don't miss Claire's empowering message for all women navigating this transformative time of life.

Connect with Claire on IG: @trainer.claire

• Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
• Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
• Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
• Send Bryce an email at support@hamiltonfit.com
• Follow Bryce on IG at @rbryce_hamilton

Are you struggling to stick to your fitness and nutrition goals this holiday season? In this episode, I explain the challenges we all face during this festive time and offer practical strategies to stay on track without sacrificing the joy of the season.

Navigating the Holiday Fitness Paradox

• The impact of social gatherings on your routine
• How to balance indulgence with health goals
• Why perfection isn't the answer (and what is)

The Power of "Something" Over "Nothing"

• How small actions compound for big results
• Practical ways to stay active, even when your schedule is chaotic
• The mindset shift that can make or break your progress

Ready to navigate the holiday season without derailing your progress? This episode provides the mindset and strategies you need to enjoy the festivities while staying committed to your health goals.

Don't let the holidays become an excuse for inaction. Tune in now and discover how to make this season work for you, not against you.

• Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
• Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
• Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
• Send Bryce an email at support@hamiltonfit.com
• Follow Bryce on IG at @rbryce_hamilton

Have you ever felt like you're running a race that never seems to end? You sprint out of the gate, full of determination, only to realize you've started incorrectly and have to begin all over again. This frustrating cycle is all too common in the world of fat loss, leaving many feeling defeated before they've truly even begun.

In this episode, I reveal why most people struggle with false starts in their fat loss journey and how to break free from this exhausting pattern.

The Hidden Culprit Behind Fat Loss Failures

Discover why slashing calories and pushing yourself to extremes rarely leads to lasting success. I'll explain:

• The dangers of the "sprint and crash" approach to weight loss
• Why generic advice often sets you up for failure
• How to avoid the trap of constant "new beginnings"

Designing Your Unique Fat Loss Blueprint

Learn the critical steps to create a personalized plan that works with your body, not against it:

• The importance of finding your true maintenance calories
• How to track your progress effectively without obsession
• Why understanding your metabolism is key to sustainable results

Practical Steps for Success

• Tracking protein and overall calorie intake
• Monitoring your body's response to different intake levels
• Adjusting your approach based on real data, not guesswork

Ready to stop the cycle of false starts and create a fat loss plan that actually works for you? This episode provides the insights and strategies you need to design your own unique fat loss blueprint, ensuring you cross the finish line once and for all.

Don't let another year pass by with unfulfilled resolutions. Tune in now and take the first step towards lasting change.

• Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
• Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
• Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
• Send Bryce an email at support@hamiltonfit.com
• Follow Bryce on IG at @rbryce_hamilton

Ever hesitated to lift weights because you're worried about turning into the Incredible Hulk overnight? In this episode, I'm tackling the widespread myth of "bulky muscle" and revealing why this myth is holding you back from achieving the body you truly desire.

The Truth About Muscle Building

Discover why the fear of getting "too muscular" is unfounded and how it's preventing you from:

• Boosting your metabolism
• Improving your overall health
• Enhancing your body composition

Learn the science behind muscle growth and why it's nearly impossible to accidentally become overly muscular, especially for women.

Debunking Common Misconceptions

• The real difference between "lean" and "bulky"
• Why those combination exercises aren't delivering results
• The truth about how much muscle you can actually gain

Practical Steps to Start Your Muscle-Building Journey

• How to structure your training for optimal results
• The importance of proper nutrition for muscle growth
• Setting realistic expectations for your progress

Ready to overcome your fear and embrace the transformative power of strength training? This episode provides the knowledge and motivation you need to take that first step towards a stronger, healthier you.

Don't let misguided fears hold you back any longer. Tune in now and discover how building muscle can be the best gift you give yourself this year.

• Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
• Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
• Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
• Send Bryce an email at support@hamiltonfit.com
• Follow Bryce on IG at @rbryce_hamilton