Weight Loss After 50 | Simple Workouts, Meal Planning, Keto Diet, Low Carb Diet, Prediabetes, Menopause

107 | Could Eating Too Little Be Why You Can't Lose Weight?

Are you over 50 and struggling to lose weight, boost energy, or feel strong in your body? You might think eating less is the solution—but under-eating could actually be holding you back.
In this episode, I break down the three key ways under-eating affects women over 50:
How hormonal changes and a slowing metabolism make it harder to lose weight.
How blood sugar and insulin swings from eating too little can lead to cravings, fatigue, and belly fat.
Why protein is your secret weapon for preserving muscle, supporting metabolism, and feeling energized.
Learn why cutting calories isn’t always the answer and how focusing on the right foods—especially protein—can help you feel stronger, more energetic, and confident in your body.
What you’ll discover in this episode:
The surprising role hormones play in your weight and energy after 50
How under-eating can sabotage your metabolism and blood sugar
Simple ways to get enough protein and calories to support your body
Links & Resources:
💬 Loved this episode? Email: robyn@robynpolk.co and tell me why!
💜Follow me on Instagram: https://www.instagram.com/robyn.polk 
✨Ready to break old habits and lose weight? Book your 1-hour Mindful Eating session HERE
📩 Get weekly weight loss tips, movement ideas & easy meals—join the Insider list HERE
👭Join our Facebook community:
Weight Loss After 50-Pain-Free Movement Strategies for Christian Women 
🎙️ Subscribe so you never miss an episode
🎧 Loved this episode?Leave a 5⭐ review and share it with a friend who needs to know: you’re not stuck — you’re rebuilding.
💜 Let’s keep walking this path together—with grace.
 

106 | Speak Life Over Your Health [Mini Monday]

This week’s Mini Monday is a faith-filled pep talk to help you start fresh with truth, not fear or frustration. So often we begin the week replaying what went wrong—what we ate, how we feel, or how far we think we have to go. But Proverbs reminds us that the power of life and death is in the tongue.
In this short episode, I’ll encourage you to shift your words and speak life over your health. You’ll walk away with a simple affirmation and prayer you can declare all week long—reminding yourself that God is with you, your body is worth caring for, and every small step matters.
If you’re ready to stop tearing yourself down and start building yourself up with words of life, this episode is for you.
What you’ll hear in this episode:
Why the words you speak about your health matter
Truth to replace fear, frustration, and shame
A faith-based affirmation + prayer to reset your week
Let’s step into this week together—speaking life, choosing grace, and walking in strength.
Links & Resources:
💬 Loved this episode? Shoot me an email: robyn@robynpolk.co and let me know what tip you’ll try!
✨Ready to break old habits and lose weight? Book your 1-hour Mindful Eating session HERE
📩 Get weekly weight loss tips, movement ideas & easy meals—join the Insider list HERE
👭Join our Facebook community:
Weight Loss After 50-Pain-Free Movement Strategies for Christian Women 
🎙️ Subscribe so you never miss an episode
🎧 Loved this episode?Leave a 5⭐ review and share it with a friend who needs to know: you’re not stuck — you’re rebuilding.
💜 Let’s keep walking this path together—with grace.

105 | Ditch the Diets - What to Focus on for Real Results

If you’ve tried diet after diet and still feel stuck, you’re not alone. Diets teach us to ignore our bodies, follow strict rules, and chase perfection. But lasting results don’t come from another diet—they come from paying attention.
In this episode, I’m sharing 3 powerful mindset shifts to help you move forward without the diet rollercoaster:
Why consistency matters more than perfection
How to tune into your hunger and fullness cues
The key to redefining success beyond the scale
You’ll also hear simple ways to pay attention to your daily habits, eating patterns, energy, sleep, and even your self-talk—because that’s where the real change begins.
By the end of this episode, you’ll have practical steps you can use this week to build awareness, confidence, and momentum—without ever starting another diet.
Takeaways from this episode:
Small, consistent actions add up to real results.
Your body is giving you signals—it’s time to listen.
Success isn’t just about the scale—it’s about how you feel in your daily life.
Links & Resources:
💬 Loved this episode? Email: robyn@robynpolk.co and tell me why!
💜Follow me on Instagram: https://www.instagram.com/robyn.polk
✨Ready to break old habits and lose weight? Book your 1-hour Mindful Eating session HERE
📩 Get weekly weight loss tips, movement ideas & easy meals—join the Insider list HERE
👭Join our Facebook community:
Weight Loss After 50-Pain-Free Movement Strategies for Christian Women 
🎙️ Subscribe so you never miss an episode
🎧 Loved this episode?Leave a 5⭐ review and share it with a friend who needs to know: you’re not stuck — you’re rebuilding.
💜 Let’s keep walking this path together—with grace.

104 | What You're Really Craving at Night [Mini Monday]

Ever find yourself standing in front of the fridge at 9 p.m., even though you’ve already eaten dinner? You’re not alone.
In this Mini Monday, we’ll talk about why late-night snacking isn’t always about food. Sometimes, it’s about stress, boredom, comfort, or even habit. I’ll walk you through a simple 60-second check-in to help you notice what you’re really craving—and how to respond in a way that builds trust with yourself (and doesn’t leave you frustrated in the morning).
Take a pause, check in, and remember: with God’s help, you’re not in this alone.
Links & Resources:
💬 Loved this episode? Shoot me an email: robyn@robynpolk.co and let me know what tip you’ll try!
✨Ready to break old habits and lose weight? Book your 1-hour Mindful Eating session HERE
📩 Get weekly weight loss tips, movement ideas & easy meals—join the Insider list HERE
👭Join our Facebook community:
Weight Loss After 50-Pain-Free Movement Strategies for Christian Women 
🎙️ Subscribe so you never miss an episode
💜 Let’s keep walking this path together—with grace.

103 | Top 2 Foods to Always Have on Hand for Weight Loss

If you’re starting (or restarting) your weight loss journey, you don’t need an expensive grocery list or hours in the kitchen. You just need two simple things: protein and vegetables.
In this episode, I’m sharing why these two foods are game-changers—especially for women over 50—and how they can help you feel full, stay energized, and actually enjoy your meals without overcomplicating the process. I’ll tell you the story of how I used to overload my cart with specialty health foods, Pinterest-worthy ingredients, and fancy snacks that never really helped me stay on track… and how focusing on protein and veggies changed everything.
You’ll learn:
Why protein is your secret weapon for weight loss over 50
How vegetables keep you satisfied and add variety
Easy, no-fuss meal ideas you can make in minutes
Quick prep tips to make healthy eating feel effortless
By the end of this episode, you’ll know exactly what to keep in your fridge so you can create healthy, satisfying meals all week long—without feeling deprived or overwhelmed.
Links & Resources:
💬 Loved this episode? Shoot me an email: robyn@robynpolk.co and let me know what tip you’ll try!
✨Ready to break old habits and lose weight? Book your 1-hour Mindful Eating session HERE
📩 Get weekly weight loss tips, movement ideas & easy meals—join the Insider list HERE
👭Join our Facebook community:
Weight Loss After 50-Pain-Free Movement Strategies for Christian Women 
🎙️ Subscribe so you never miss an episode
🎧 Loved this episode?Leave a 5⭐ review and share it with a friend who needs to know: you’re not stuck — you’re rebuilding.
💜 Let’s keep walking this path together—with grace.

102 | Let Go of "Getting Back on Track" [Mini Monday]

Are you tired of waiting for the “perfect week” to start your health journey? In today’s Mini Monday episode, we explore why chasing perfect weeks keeps us stuck—and how you can shift your focus to small, consistent, grace-filled patterns instead.
You’ll learn how to:
Let go of the “getting back on track” mindset.
Anchor yourself in simple, steady habits that actually stick.
Take your next small step with faith, intention, and self-compassion.
This episode is all about progress over perfection, and giving yourself permission to move forward—even when life isn’t perfect. Tune in and discover how tiny, intentional actions can add up to lasting change.
Links & Resources:
💬 Loved this episode? Shoot me an email: robyn@robynpolk.co and let me know what tip you’ll try!
✨Ready to break old habits and lose weight? Book your 1-hour Mindful Eating session HERE
📩 Get weekly weight loss tips, movement ideas & easy meals—join the Insider list HERE
👭Join our Facebook community:
Weight Loss After 50-Pain-Free Movement Strategies for Christian Women 
🎙️ Subscribe so you never miss an episode
🎧 Loved this episode?Leave a 5⭐ review and share it with a friend who needs to know: you’re not stuck — you’re rebuilding.
💜 Let’s keep walking this path together—with grace.

101 | 3 Truths That Explain Why "Starting Over Monday" Doesn't Work

Friend, how many times have you said, “I’ll start Monday… or maybe next month?” It feels harmless — like you’re just waiting for the perfect time to get your health and habits on track. But here’s the truth: that “perfect time” never comes. And while you wait, you’re missing out on the energy, confidence, and progress you could be feeling right now.
In this episode, I share my own story of always waiting for the “right” moment to start, and I break down 3 truths about why we fall into the ‘start over Monday’ trap — and why it doesn’t actually work. You’ll walk away with simple, doable ways to start today, without the pressure, the crazy rules, or the all-or-nothing mindset.
What you’ll learn:
Why waiting for the perfect time actually keeps you stuck.
How momentum works in your favor — even with small, imperfect steps.
Why every meal and every moment is a fresh opportunity to pivot and start over.
Stop waiting for Monday, next month, or the “perfect” number on the scale. Start right where you are, and take that first step today.
Links & Resources:
💬 Loved this episode? Shoot me an email: robyn@robynpolk.co and let me know what tip you’ll try!
✨Ready to break old habits and lose weight? Book your 1-hour Mindful Eating session HERE
📩 Get weekly weight loss tips, movement ideas & easy meals—join the Insider list HERE
👭Join our Facebook community:
Weight Loss After 50-Pain-Free Movement Strategies for Christian Women 
🎙️ Subscribe so you never miss an episode
🎧 Loved this episode?Leave a 5⭐ review and share it with a friend who needs to know: you’re not stuck — you’re rebuilding.
💜 Let’s keep walking this path together—with grace.

100 | 100th Episode! [Mini Monday]

Welcome to episode 100 of the Weight Loss After 50 podcast — I truly can’t believe we’re here!
This isn’t your typical Mini Monday. Today, I’m slowing down and speaking from the heart. In this special episode, I’m sharing:
💜 What I’ve learned from 100 episodes of showing up for you💜 Why the most powerful changes come from small, sustainable steps💜 Where the podcast is going next — including brand new guest episodes featuring real-life stories from women just like you
You’ll also hear how to get a free 15-minute call with me as a thank you for supporting the show (details below!).
Whether this is your first listen or you’ve been here from the beginning, I want you to know:You are not too old, and it is not too late.Your best chapter is still ahead — and I’m so honored to walk this road with you.
🎁 Want to celebrate with me? Leave a review!If this podcast has helped you in any way — even one small shift in your mindset or habits — would you take a minute to leave a review on Apple Podcasts?
✨ As a thank you, when you do and share a screenshot with me (via email or DM), I’ll gift you a free 15-minute coaching call — just for you. No pressure, no prep — just a check-in, encouragement, and clarity on your next step.
🎧 Listen in and be reminded:💬 You’re not alone🌱 Change is possible💪 And your body isn’t broken — it’s just asking for support
Thank you for being part of this journey — here’s to the next 100!
Links & Resources:
💬 Loved this episode? Shoot me an email: robyn@robynpolk.co and let me know what tip you’ll try!
✨Ready to break old habits and lose weight? Book your 1-hour Mindful Eating session HERE
📩 Get weekly weight loss tips, movement ideas & easy meals—join the Insider list HERE
👭Join our Facebook community:
Weight Loss After 50-Pain-Free Movement Strategies for Christian Women 
🎙️ Subscribe so you never miss an episode
💜 Let’s keep walking this path together—with grace.

99 | Struggling to Meal Plan? Here's How to Consistently Master It

Meal planning doesn’t have to be rigid or time-consuming — it can be one of the most supportive tools for your energy, blood sugar, and weight after 50.
In this episode, I’m breaking it down into simple, doable steps:
🧠 Why meal planning matters for midlife women💡 The basics: 2-3 lunches & dinners, 1–2 breakfasts, and foods you actually like🕒 How to stay consistent with a busy schedule (without prepping for hours)✝️ A faith-based reminder from 1 Corinthians 10:31 
Whether you’re just getting started or need a fresh rhythm, this episode will help you simplify the process — with grace, not guilt.
Links & Resources:
💬 Loved this episode? Shoot me an email: robyn@robynpolk.co and let me know what tip you’ll try!
✨Ready to break old habits and lose weight? Book your 1-hour Mindful Eating session HERE
📩 Get weekly weight loss tips, movement ideas & easy meals—join the Insider list HERE
👭Join our Facebook community:
Weight Loss After 50-Pain-Free Movement Strategies for Christian Women 
🎙️ Subscribe so you never miss an episode
💜 Let’s keep walking this path together—with grace.
 

98 | Decision Fatigue is Real - Here's What to Do!

If you’ve ever ended the day exhausted by simple decisions — like what to eat, whether to work out, or when to go to bed — you’re not alone.Decision fatigue is real, especially for midlife women juggling responsibilities, to-do lists, and everyone else’s needs.
In this short and powerful Mini Monday episode, I’ll share one small but mighty habit to help you take back your mental energy:✨ Decide once.You’ll learn how to eliminate the daily mental tug-of-war and replace it with peace, clarity, and momentum.
We’ll cover:
What decision fatigue actually is — and why it hits so hard in midlife
How “decide once” can simplify your health choices
Real-life examples you can borrow to make your week easier
Why this one shift helps you build consistency and self-trust
You don’t need to overhaul your life. You just need to choose once — and let that decision carry you forward.
Links & Resources:
💬 Loved this episode? Shoot me an email: robyn@robynpolk.co and let me know what tip you’ll try!
✨Ready to break old habits and lose weight? Book your 1-hour Mindful Eating session HERE
📩 Get weekly weight loss tips, movement ideas & easy meals—join the Insider list HERE
👭Join our Facebook community:
Weight Loss After 50-Pain-Free Movement Strategies for Christian Women 
🎙️ Subscribe so you never miss an episode
🎧 Loved this episode?Leave a 5⭐ review and share it with a friend who needs to know: you’re not stuck — you’re rebuilding.
💜 Let’s keep walking this path together—with grace.