Candice’s Story

For years, Candice did what she thought she was supposed to do: cut calories, up the cardio, and hope for the best. But post-menopause, her go-to methods just... stopped working. Despite her discipline, the weight wouldn't budge, and her energy was tanking.

Candice came to Evolve frustrated, burned out, and a little skeptical. She'd heard "lift weights and eat more" before, but it sounded counterintuitive after decades of dieting. What she needed wasn't just a new plan - she needed a new mindset. We started by helping her understand the science behind fueling a changing body. Strength training became the foundation, with a smart, sustainable approach to nutrition.

We began with just 2 strength training sessions per week, focusing on building up a good foundation and addressing some pesky knee issues she had been experiencing for years. We also told her to back off some of the aggressive cardio and focus more on leisurely walks to reduce stress. Understandably, she thought we were crazy for asking her to “do less” and expect more.

On the diet side, we provided some resources to simplify things and gave her one goal - 30g of protein per meal + 1 protein packed snack per day.

It didn’t necessarily happen fast for Candice, but within that first month, her metabolism started to respond…

Month 1 - Down 5lbs

Month 2 - Down 9lbs

Month 3 - Down 12lbs and no more knee pain…

From there, things just kept going. By 6 months, she had lost 26lbs and hit her first pull-up EVER.

She was finally seeing the shape she was chasing after and her posture (important for a musician), energy, and confidence had come back.

More importantly - she no longer feared food or the scale. Instead, she felt in control for the first time in years.

If you’ve been doing everything "right" but still not seeing results, Candice’s story is proof: it’s not about working harder. It’s about working smarter - and with the right guidance.