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

87 - Decision Fatigue? Make the Decision Once - Then Stick With It

Ever feel like you’re doing great in the morning, but by the evening you're saying, “I’ll start again tomorrow”? That’s not a lack of discipline—it’s decision fatigue.
In today’s episode, we’re diving into:
What decision fatigue actually is (and why it hits midlife women hard)
How too many choices drain your energy and sabotage your goals
Why simplifying your routines can lead to lasting success
The power of pre-deciding your meals, workouts, and self-care
How keeping promises to yourself builds trust, confidence, and consistency
✨ I’ll also share simple strategies to protect your energy, reduce overwhelm, and take your next best step—without second-guessing yourself.
📌 Whether you're trying to lose weight, build better habits, or just feel more in control of your day, this episode will help you move forward with clarity and confidence.
💬 Mentioned in this episode:
“Make it a decision, not a daily debate.”
Why keeping your word to yourself is a form of self-respect.
First steps to reduce decision fatigue this week.
👉 If this episode speaks to you, share it with a friend and leave a review—it helps more women find their way back to energy, ease, and confidence.
Let’s Connect:💬 Loved this episode? Email me at robyn@robynpolk.co and tell me if you are going to try one of these tips today!
✨Book a time for a 1-hour Mindful Eating Coaching session with Robyn and learn how to break old habits to effectively lose weight. HERE
📩 Become a Weight Loss After 50 Insider with weekly weight loss tips-n-tricks, simple ways to move your body, and meal planning with your favorite foods! Sign up HERE
👭Join our Facebook community:
Weight Loss After 50-Pain-Free Movement Strategies for Christian Women
💜 Let’s keep walking this path together—with grace.

86 | Inflammation 101: The Basics & How to Reduce It

Feeling puffy, tired, or just off lately? It might not be your age — it might be inflammation.
In today’s episode, we’re breaking down what inflammation really is, how it impacts women in midlife, and how to start calming it — without a major lifestyle overhaul. If you’ve been struggling with fatigue, brain fog, stubborn weight, or aches and pains, this episode will help you connect the dots.
You’ll learn:
What inflammation actually is (in simple terms)
How chronic inflammation shows up in midlife
What causes it — from food to stress to hormones
4 doable ways to reduce it, even with a full schedule
This is about taking your energy, mood, and health back — one small step at a time.
💬 Ready to take action?Choose one tip from today’s episode to try this week.Tag me or DM me on Instagram and let me know what you’re choosing — I’d love to cheer you on.
➡️ If this episode helped you, take a second to rate + review — and share it with a friend who needs a little encouragement and inflammation support.
Let’s Connect:💬 Loved this episode? Email me at robyn@robynpolk.co and tell me if you are going to try one of these tips today!
✨Book a time for a 1-hour Mindful Eating Coaching session with Robyn and learn how to break old habits to effectively lose weight. HERE
📩 Become a Weight Loss After 50 Insider with weekly weight loss tips-n-tricks, simple ways to move your body, and meal planning with your favorite foods! Sign up HERE
👭Join our Facebook community:
Weight Loss After 50-Pain-Free Movement Strategies for Christian Women
💜 Let’s keep walking this path together—with grace.

85 | 3 Ways to Stop Snacking at Night

Ever find yourself eating clean all day… only to end up in the snack drawer at 9 PM?You're not alone — and it's not about willpower.
In today’s episode, we’re talking about why late-night snacking happens and how to gently take back control with 3 simple, sustainable tips. If you're tired of ending the day feeling like you've failed, this episode will help you shift that cycle — without guilt.
You’ll learn:💡 Why understanding the real reason behind the cravings changes everything🥩 How eating enough during the day can quiet those night urges🌙 And how a simple evening plan can reduce the temptation to snack mindlessly
Late-night snacking is just a pattern — and patterns can be changed. Let’s walk through it together.
🙏 Encouragement for You:You’re not starting from scratch—you’re starting from experience. The healing begins when you stop beating yourself up and start showing up with compassion.
🎧 Tune in now and let’s walk this journey of grace together.
Let’s Connect:💬 Loved this episode? Email me at robyn@robynpolk.co and tell me if you are going to try one of these tips today!
✨Book a time for a 1-hour Mindful Eating Coaching session with Robyn and learn how to break old habits to effectively lose weight. HERE
📩 Become a Weight Loss After 50 Insider with weekly weight loss tips-n-tricks, simple ways to move your body, and meal planning with your favorite foods! Sign up HERE
👭Join our Facebook community:
Weight Loss After 50-Pain-Free Movement Strategies for Christian Women
💜 Let’s keep walking this path together—with grace.

84 | Breaking Free From Old Patterns

Have you ever caught yourself thinking, “Here I go again, doing what I always do…”?
Whether it’s falling back into old eating habits, missing a workout, or waking up frustrated in your body—this episode is here to meet you with truth and tenderness, not shame.
In this honest and empowering conversation, we’re breaking down:
Why old patterns aren’t personal failures—but practiced responses.
The powerful shift that happens when you replace shame with grace.
What grace actually looks like when you’re trying to make changes in midlife.
Small, doable steps to help you move forward without all-or-nothing thinking.
You don’t need to “get it right” overnight. You need permission to grow at your own pace—and that starts now.
💡 Key Takeaways:
Old patterns are learned—and they can be unlearned.
Grace isn’t weakness—it’s a strategy for lasting change.
Your next small step matters more than a perfect plan.
You can rewrite your story, starting today.
🙏 Encouragement for You:You’re not starting from scratch—you’re starting from experience. The healing begins when you stop beating yourself up and start showing up with compassion.
🎧 Tune in now and let’s walk this journey of grace together.
Let’s Connect:💬 Loved this episode? Email me at robyn@robynpolk.co and tell me if you are going to try one of these tips today!
✨Book a time for a 1-hour Mindful Eating Coaching session with Robyn and learn how to break old habits to effectively lose weight. HERE
📩 Become a Weight Loss After 50 Insider with weekly weight loss tips-n-tricks, simple ways to move your body, and meal planning with your favorite foods! Sign up HERE
👭Join our Facebook community:
Weight Loss After 50-Pain-Free Movement Strategies for Christian Women
💜 Let’s keep walking this path together—with grace.
 

83 | One Simple Step to Reset After Vacation

Vacation is meant to be relaxing—but let’s be honest, coming home can feel anything but restful. If you're feeling sluggish, bloated, or off-track, this episode is for you. I’m sharing one simple and powerful step to help you reset your routine, your mindset, and your body—without guilt or overwhelm.
Whether you overindulged a little or just lost your rhythm, this tip will help you get back to feeling confident, energized, and in control.
In this episode, you'll learn:
The single most effective step to ground yourself post-vacation
How this step creates momentum for healthier habits
How to gently re-engage with your healthy routine—no extremes needed
💡 Takeaway: You don’t need to “make up for” your vacation—you just need to take one intentional step forward.
Let’s Connect:💬 Loved this episode? Email me at robyn@robynpolk.co and tell me if you are going to try one of these tips today!
✨Book a time for a 1-hour Mindful Eating Coaching session with Robyn and learn how to break old habits to effectively lose weight. HERE
📩 Become a Weight Loss After 50 Insider with weekly weight loss tips-n-tricks, simple ways to move your body, and meal planning with your favorite foods! Sign up HERE
👭Join our Facebook community:
Weight Loss After 50-Pain-Free Movement Strategies for Christian Women
💜 Let’s keep walking this path together—with grace.

82 | Simple First Steps to Start Moving Again After 50

Feeling stiff, achy, or unsure how to start moving again? In this quick episode, I’ll guide you through 5 gentle stretches and beginner-friendly movements that help reduce pain, boost energy, and build confidence—no equipment needed.
Perfect for women over 50 who want to feel better in their body—starting today.
✨ What’s Inside:
Simple stretches to ease tension
Beginner strength moves (pain-free!)
How to create a 5–10 minute daily routine
A mindset shift to help you enjoy movement again
💥 Want More Support?
If these stretches felt good, imagine how your body could feel in a week. My 1:1 coaching is designed to meet you where you are—with real movement and real food that works.
Let’s Connect:💬 Loved this episode? Email me at robyn@robynpolk.co and tell me if you are going to try one of these tips today!
✨Book a time for a 1-hour Mindful Eating Coaching session with Robyn and learn how to break old habits to effectively lose weight. HERE
📩 Become a Weight Loss After 50 Insider with weekly weight loss tips-n-tricks, simple ways to move your body, and meal planning with your favorite foods! Sign up HERE
👭Join our Facebook community:
Weight Loss After 50-Pain-Free Movement Strategies for Christian Women
💜 Let’s keep walking this path together—with grace.

#81 - Struggling with Late Night Snacking? 4 Tips to Stop the Habit & Stay in Control

You eat well all day… and then 9 PM hits — and suddenly, the snack drawer is calling your name.Sound familiar? You’re not alone — and this struggle isn’t about lacking willpower. For midlife women, late-night cravings often stem from blood sugar crashes, hormonal shifts, and habit loops.
In this episode, I’m breaking down 4 smart, simple tips to help you reduce nighttime snacking by balancing your blood sugar and honoring your body’s real needs — without shame or guilt.
What You’ll Learn in This Episode:✅ Why late-night cravings are not a failure of willpower✅ How hormonal shifts in midlife (like estrogen and progesterone changes) impact your cravings and insulin response✅ The importance of front-loading your protein during the day✅ How to create a gentle “kitchen closed” ritual to signal rest✅ What to snack on if you need something at night (no sugar crashes!)✅ Non-food ways to unwind and soothe your nervous system✅ How what happens at 9 PM affects how y
Let’s Connect:💬 Loved this episode? Email me at robyn@robynpolk.co and tell me if you are going to try one of these tips today!
✨Book a time for a 1-hour Mindful Eating Coaching session with Robyn and learn how to break old habits to effectively lose weight. HERE
📩 Become a Weight Loss After 50 Insider with weekly weight loss tips-n-tricks, simple ways to move your body, and meal planning with your favorite foods! Sign up HERE
👭Join our Facebook community:
Weight Loss After 50-Pain-Free Movement Strategies for Christian Women
💜 Let’s keep walking this path together—with grace.
ou feel at 9 AM
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#80 - Inviting God into Your Weight Loss Journey

🎙️ Faith & Food: Inviting God Into Your Weight Loss Journey💜 A gentle beginning to a Christ-centered approach to health
Hey friend, welcome to a powerful and personal episode.
If you’ve ever felt stuck in a cycle of knowing what to do but struggling to follow through, this episode is for you. Today, we're diving into how inviting God into your weight loss journey can shift everything—from pressure to peace, from shame to grace.
In this episode, we’ll explore:
💜 Why your body is a gift, not a project💜 Letting go of diet culture and leaning into God’s truth💜 What the Apostle Paul teaches us about the struggle to follow through💜 How to partner with God in healing—not just physically, but spiritually💜 Prayers to stay rooted in grace, not guilt
This is the first of a faith-based series that brings Scripture, encouragement, and practical steps together—because your health isn’t separate from your spiritual life. It’s part of it.
✨ Reflection Question: What’s one way you can invite God into your health this week?
Let’s Connect:💬 Loved this episode? Email me at robyn@robynpolk.co and tell me if you are going to try one of these tips today!
✨Book a time for a 1-hour Mindful Eating Coaching session with Robyn and learn how to break old habits to effectively lose weight. HERE
📩 Become a Weight Loss After 50 Insider with weekly weight loss tips-n-tricks, simple ways to move your body, and meal planning with your favorite foods! Sign up HERE
👭Join our Facebook community:
Weight Loss After 50-Pain-Free Movement Strategies for Christian Women
💜 Let’s keep walking this path together—with grace.

Trailer-Weight Loss After 50

Do you wish you could finally lose weight? Do you dream of being able to move easily without pain?  Are you TIRED of dieting? Scared to start yet another diet... and fail … again?  
I am so excited you're here! This podcast will help you move more easily without pain, to feel better in your clothes, and meal plan so you can lose weight!
Hey, I'm Robyn. A mom, grandma, wife, and Jesus lover. For most of my life, I tried to lose weight, without success.
I was chasing a number on the scale, overnight diet promises, and fitness plans that were strenuous & didn’t fit into my lifestyle.
I finally realized that if I wanted to create sustainable weight loss, be healthy for myself and my future grandchildren, I needed to understand nutrition for MY particular body, and movement that fit ME and my lifestyle.
I created a plan that fits ME. A simple strategy that I could actually stick with. A lifestyle that made health easy and fun. And I'm ready to share it with you!
If you are ready to finally find a nutrition plan that is built for ease and simplicity..
Weight Loss Solutions that are simple, easy, and quick...
Results that are undeniable like Fat loss, moving your body easily without joint pain, more energy, and preparing delicious, easy meals and snacks - this podcast is for you!
With protein in one hand, possibilities in the other, let’s rewrite what midlife looks (and feels) like.
Email: robyn@robynpolk.co or book a FREE discovery call HERE
Facebook group: Weight Loss After 50
Let’s keep walking this path together—with grace.

Ep. 79 - Truths About Nutrition After 50 & Why the Old Diet Advice Isn’t Helping

Still following outdated diet advice that tells you to eat less, avoid protein, or restrict everything you love? No wonder you're feeling tired, stuck, or like your body just isn’t responding the way it used to.In this episode, I’m breaking down three nutrition truths every woman over 50 needs to know — especially if you want more energy, better mobility, and lasting weight loss without the burnout.You'll learn:Why you actually need more protein, not lessHow restriction sabotages consistencyThe sneaky way blood sugar crashes are draining your energyThis is your permission to ditch the old rules — and start fueling your body in a way that works with your hormones, metabolism, and real life.🔑 Key Takeaways:Muscle loss increases after 50, making protein essential, not optionalExtreme calorie cutting leads to burnout, not resultsBalanced meals help you avoid energy dips and constant cravingsReal, sustainable change comes from nourishment, not restrictionYou’re not behind. You’re rebuilding—with grace. 💜 Sweet Freedom Over 50 is getting a rebrand, starting May 23! Stay tuned.. I cannot wait to share it with you! Welcome to Sweet Freedom over 50 Podcast. My name is Robyn Polk. I've lost 70 pounds and have kept it off since 2017. Join me each week where I will be sharing reasons why weight loss feels so hard after 50, tips & tricks for weight loss after 50, and strategies for successful long term weight loss.Thanks for listening to the Sweet Freedom over 50 Podcast. Please remember, if you love this Podcast, to subscribe, share with your friends, and if you would be so kind to leave a 5 star review, I would be so grateful!! Links & Resources to Connect with Robyn: *Interested in personalized 1:1 coaching? Schedule your Free 15-min call HERE *Email Me: robyn@robynpolk.co *Facebook: Facebook *Website: robynpolk.co