DAY 30: The Best Night Routine for Fat Loss & Body Recomposition After 35
Welcome to Day 30 of the RAC Summer Recomp Series!
You've officially completed the first month of your 90-day body recomposition journey!!!!
In today's episode, we shift our focus to one of the most overlooked pieces of fat loss and muscle building: your evening routine.
**This 90-day series is designed to be completed in order. Follow the show on Spotify so you never miss the next step.**
Learn the 7 Evening Essentials that help women over 35 improve sleep, recover better, build muscle, reduce decision fatigue, and make healthy habits easier to stick with. Small changes at night can completely transform how you show up the next day.
In this episode:
- Why your evening routine determines tomorrow's success
- How sleep impacts fat loss, muscle growth, hormones, and recovery
- The ideal evening eating window for women over 35
- Why late-night eating can affect sleep quality
- The importance of a caffeine curfew
- How to "Be Your Own Butler" by preparing for tomorrow the night before
- Why putting your phone away before bed improves recovery
- Simple self-care habits that help you wind down and stay consistent
- Why putting your house to bed reduces stress and morning chaos
- How better systems—not more motivation—lead to lasting body recomposition
Today's RAC Targets:
- ✅Be your own butler for 10 minutes and prepare tomorrow for success.
- ✅ Set a phone curfew at least one hour before bed.
- ✅ Finish your last meal 2–3 hours before bedtime whenever possible.
If this is your first episode, you're not behind. Jump in today, complete today's targets, and keep moving forward. Every episode is designed to stand alone while building toward lasting body recomposition.
Workouts for Recomp: The RAC Recomp Collective ($29.99/month)
Tired of guessing what workouts to do? Join the RAC Recomp Collective and get progressive overload strength training programs designed specifically for women over 35.
Follow me on Instagram @RACFitness_ for daily body recomposition tips, workouts, nutrition guidance, healthy aging strategies, and behind-the-scenes coaching.
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90 Days. 90 Lessons. 270 Daily Targets.
Stop starting over. Start recomping.
