Fat Loss 101 for Women 35+ And Where To Place Your Focus For Results
The Nicola Graham Podcast · Nicola Graham
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Show Notes
Fat Loss 101 for Women 35+: How to Maximise March, Build Momentum & Stop Overthinking
In this episode of The Nicola Graham Podcast, I talk to women who feel like their bodies are changing and what used to work no longer does, especially through our forties. I share two insights from Brianna Wiest’s book 101 Essays That Will Change the Way You Think on catastrophising and being yourself, then lay out a practical “Fat Loss 101” blueprint for maximising March.
I cover getting honest about what you really want, why maintenance still requires work as we age, and why nutrition drives fat loss through a calorie deficit (often by getting smarter, not harsher). Explaining about having less “wiggle room” when you’re petite, the need to shed old habits, prioritise daily movement and three 30‑minute workouts, use structure for freedom, communicate goals at home, and stop letting one meal out derail the bigger plan, with support available via the free Thriving Women Community and group coaching.
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00:00 Feeling Different Lately
00:27 Back on YouTube
02:03 Unfiltered Book Insight
04:22 Emotional Strength Lessons
08:42 Forties Body Shift
10:08 Commitment and Clarity
13:08 Maintenance Needs Work
16:43 Less Wiggle Room
19:54 Drop the Excuses
22:04 Fat Loss 101 Nutrition
23:35 Deficit and Repeat
26:36 Food Choices and Portions
29:17 Outgrowing Old Habits
29:54 No Restriction Mindset
30:37 Cake Alcohol Reality Check
32:34 Thriving Women Resources
34:27 Movement For Longevity
38:30 Make Steps Add Up
44:33 Workouts Create Adaptation
48:44 80 20 Social Balance
52:09 Structure And Communication
55:03 Bigger Picture And Support