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Fierce Mama Fitcast
The Fierce Mama Fitcast isn’t just another podcast — it’s a movement, and you’re part of it. Here, we’re all about helping you feel strong in your body and loud in your life, without chasing perfection. I’m Mel Duettchen, founder of the Fierce Mama Collective and a mom who got in the best shape of her life after kids — and I’m here to help you do the same, in a way that fits your real life.
Inside each episode, you’ll get no-BS tools you can actually use, real talk about fitness, food, and feeling good, and unfiltered stories from the messy, beautiful chaos of motherhood. Whether you’re listening on a walk, hiding in the pantry, or squeezing it in between drop-offs, know this: you’re not alone here. You’re part of a community that sees you, supports you, and celebrates you — every step, every win, no matter how big or small. Let’s do this together.
Fierce Mama Fitcast
Episode 17 - What Really Happens When You Try to ‘Tone Up’ in Your 40s
In this episode, Mel shares the real story behind her 12-week diet: why she started after two years of building/maintenance, the 2.5–3 week stretch where the scale didn’t budge (and she canceled her photoshoot), how Mirena + hormones likely drove water retention, and why “data over drama” is the mindset that got her to ~1 lb/week fat loss without losing her mind—or my treats.
- Why this cut, why now: After two years alternating building (≈2,400 kcal) and maintenance (≈2,200 kcal), I wanted to reveal the muscle I’d built. I set my cut at ≈1,700 kcal—a ~500 kcal/day deficit—then did the “boring basics” (lift, walk, sleep, protein, track).
- The stall & the photoshoot: The scale didn’t move for ~3 weeks, I panicked, and I canceled the shoot. In hindsight, Mirena insertion lined up with bloating, low mood, poor sleep—aka water retention, not failure. Progress isn’t linear; hormones matter.
- Data over drama: I weigh in daily to learn my body’s patterns. A pasta + wine night spiked me +3 lb overnight—not fat (it’d take ~3,500 extra kcal per pound), just salt/alcohol/sleep/carb water. Track sleep, mood, stress, digestion, strength—not just weight.
- What’s next (and what to copy): I’m reverse dieting into the holidays (+~100 kcal/week, keep protein high), aiming for maintenance on a cruise, then a mini-cut pre-spring. You can fit in treats by planning with macros (I use the Fierce Mama app), and you’ll win by consistency, not perfection.
CTA: Want the exact structure I used (cut → reverse → maintenance) with macro targets and habit tracking? It’s inside the Fierce Mama Collective - head over to www.getfitwithmel.online and check it out ( and ask me for my Black Friday offer)
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