#355 - The Truth About Menopause, Metabolism & Fat Loss Over 30
2025-06-08
Coach Pat gets real about the challenges women face with fat loss after 30. From hormonal changes like menopause to metabolism slowdown and emotional eating—this episode breaks down exactly what’s actually happening with your body and what to do instead of following outdated advice. If you’ve been “doing everything right” but still not seeing results, this episode is a must-listen.
🔑 Key Takeaways:
🧠 1. Menopause & Metabolism Are Real—But Not Dooming
Estrogen drops → fat stored in belly/hipsMuscle loss + higher cortisol = slower metabolismPoor sleep = worse cravings & mood swings💪 2. What Actually Works
Lift weights 3x/week – it burns calories during & afterEat 100g+ protein/day – builds muscle & keeps you fullTrain big muscles – glutes, legs, backDon’t chase trends (Pilates, detoxes, keto) if they don’t align with you📊 3. Track Patterns, Not Perfection
Scale weight will fluctuate—focus on weekly/monthly trendsTrack sleep, water, food, and recovery to spot habitsUse data to guide decisions, not emotion🍽️ 4. Nutrition That Fills, Not Frustrates
Combine protein + fiber to stay fullEat real meals, not emotional snacksBuild meals that satisfy, not punish🧠 5. It’s Not About Doing More—It’s About Aligning With What Works
Stop winging it with random plansCreate a lifestyle that fits your hormones, stress, and preferencesEven women in their 60s are crushing it with consistency & a smart planAnd don't forget to follow and subscribe to my social media accounts.
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Your Next Level
Podcast By Patrick Hong- No. of episodes
- 366
- Latest episode
- 2026-06-14
Where can you listen?
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Your Next Level is for the high-achieving professional who refuses to choose between their career, their health, and the life they actually want. Hosted by Patrick Hong — fitness entrepreneur, coach, and founder of Dream Team Academy — each episode covers the mindset, habits, and strategy behind building a body, a business, and a life you're proud of. No fluff. No shortcuts. Just the real work.