Filtrer par genre
The Metabolism and Menopause Podcast
Our mission is to teach women about how their bodies change during the perimenopausal period (and onwards) so they can finally reach their health and fitness goals, live a life full of vitality and feel in CONTROL and at home in their bodies again! There is no excessive restrictions, no taking out your favorite foods, no doing crazy high intensity exercise or cutting out carbs! We cover hormones, exercise, nutrition and answer all of your questions!
- 340 - Low-Carb, Low-Calorie Diets Aren't Just Stalling Fat Loss — They're Making You Sick | MMP Ep. 338
👉 Fall Liver Reset 4-Week Challenge:https://www.vitalityoet.com/offers/UXuj48Zq
☎️ Book Your COACHING INQUIRY Call:https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Your low-carb, low-calorie diet isn't just stalling your fat loss — it's making you sick.
In this episode of the Metabolism and Menopause Podcast, Stephanie Crassweller breaks down the four ways chronic restriction is damaging your body: tanking your thyroid by blocking T4 to T3 conversion, triggering gluconeogenesis so your liver eats your muscle for fuel, jacking cortisol and locking you in an inflammation loop, and silently eroding your bones, gut, hormones, and immune system.
If you've been cutting carbs, cutting calories, and wondering why you feel worse than ever — this is the episode that explains why and shows you the exact order to fix it. Download the free Carbs for Fat Loss Guide at vitalityoet.com.
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
👉 Links mentioned in the episode:
DUTCH test — https://vitalityoet.lovable.app/dutch Anti-inflammatory grocery guide — https://www.vitalityoet.com/cortisol-grocerylist Body Sculpting Masterclass — https://youtu.be/4N2NkisnULI When More Protein Makes You Fat In Menopause (Gluconeogenesis) | MMP Ep. 301 — https://youtu.be/WqmzEHghfGQ🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 28 Sep 2026 - 37min - 339 - Getting Rid of Cellulite in Peri and Post Menopause | MMP Ep. 337
👉 Fall Liver Reset 4-Week Challenge:https://www.vitalityoet.com/offers/UXuj48Zq
☎️ Book Your COACHING INQUIRY Call:https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Up to 98% of women have cellulite and if you are in perimenopause or menopause, it has probably gotten worse even if your weight has not changed.
In this episode, Stephanie Crassweller breaks down the five causes of cellulite that nobody is talking about. She explains what cellulite actually is at the cellular level - including why your thighs and glutes are specifically targeted, how trapped fluid creates a self-feeding cycle, and recent research that makes everything make sense!
And of course how to tactically address each factor making cellulite worse.
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
👉 Links mentioned in the episode:
Fiber Guide — https://www.vitalityoet.com/fiber DUTCH test — https://vitalityoet.lovable.app/dutch 2 Types of “High” Cortisol Causing Weight Gain | MMP Ep. 336 — https://youtu.be/vskrWbdrH3U🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 24 Sep 2026 - 35min - 338 - 2 Types of “High” Cortisol Causing Weight Gain | MMP Ep. 336
☎️ Book Your COACHING INQUIRY Call:https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
🎯Fall Liver Reset 4-Week Challenge:https://www.vitalityoet.com/offers/UXuj48Zq
You have been told your cortisol is the problem. You have tried meditating. You have tried the adaptogens. You have cut back, slowed down, set boundaries and yet the weight is still there. That is because there are two completely different reasons cortisol stays elevated, and the fix for one can make the other worse.
In this episode, Stephanie Crassweller breaks down:
Why your stress threshold drops in perimenopause — and why the same life suddenly overwhelms your body in a way it never used toThe two types of high cortisol most women have never heard of — and how to tell which one you might be dealing with based on symptoms aloneThe hidden role your belly fat is playing in keeping cortisol active — this one is going to change the way you think about stubborn midsection weightWhy the most common cortisol advice on the internet — adaptogens, meditation, stress reduction — can actually make one of these types worseThe one test that shows you exactly which type you are and what your body is actually doing with cortisol — and why blood work cannot give you this informationIf you are a woman over 40 doing everything right and still not losing weight, this episode might be the missing piece nobody has explained to you yet.
Links mentioned in the episode:
➤ Cortisol Guide https://www.vitalityoet.com/cortisolandmenopausefatloss
➤ Grocery List https://www.vitalityoet.com/cortisol-grocerylist
➤ How to Eat Carbs for Fat Loss in Perimenopause | MMP Ep. 276: https://youtu.be/iIM4T-I7QiI
➤ High Insulin + Blood Sugar is NOT a Carb Problem in Menopause | MMP Ep. 305: https://youtu.be/YIkJ27Vtfdc
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 21 Sep 2026 - 29min - 337 - Why You Can't Absorb Protein, Lose Fat, or Stop Bloating - It’s This Acid | MMP Ep. 335
☎️ Book Your COACHING INQUIRY Call:https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
You hit your protein. You eat clean. And your stomach blows up by 2pm. So your doctor says it is acid reflux and puts you on a PPI. But what if the problem was never too much acid — what if it was too little?
In this episode, Stephanie Crassweller breaks down the science of low stomach acid (hypochlorhydria) — why women in perimenopause and menopause are especially vulnerable, how stress and hormonal shifts shut down digestion, why PPIs and antacids make the problem worse, and the exact order of operations to rebuild your digestion so your body can actually absorb the protein you are eating.
If you are bloated, losing muscle, exhausted, and doing everything right on paper — this episode will change how you think about your gut.
👉DUTCH test:https://vitalityoet.lovable.app/dutch
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 17 Sep 2026 - 25min - 336 - Thyroid + Adrenals: Your Fat Loss Power Couple (or Worst Nightmare) | MMP Ep. 334
☎️ Book Your COACHING INQUIRY Call:https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
There are two glands that decide whether fat loss feels easy or feels impossible — your thyroid and your adrenals. When they work together, your metabolism runs and your body burns what you feed it. When they fight each other, you can do everything right and still gain weight.
In this episode, Stephanie breaks down the thyroid-adrenal connection, how chronic stress suppresses your thyroid, how a sluggish thyroid burns out your adrenals, and why perimenopause pours gasoline on the whole cycle while postmenopause locks it in.
You will learn:
What the thyroid and adrenals actually do together as your fat loss power coupleHow cortisol blocks T4-to-T3 conversion and raises reverse T3Why a slow thyroid forces your adrenals to compensate — and what happens when they cannotHow declining estrogen and progesterone in perimenopause lower your stress threshold and amplify thyroid dysfunctionWhy postmenopause does not end the problem if the loop was not fixed during the transitionThe 5-step order of operations to get the power couple working together again without cutting more food or adding more workoutsIf you are in perimenopause or postmenopause and feel like your body is working against you despite doing everything right, this is the episode that explains why.
📖 My Book,Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
👉 How To Sculpt Your Body Over 40 (how to eat and workout to build muscle and lose fat): https://youtu.be/4N2NkisnULI
👉 DUTCH test: https://vitalityoet.lovable.app/
🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 14 Sep 2026 - 27min - 335 - The Mineral Causing Low Energy, Hair Loss, and Weight Gain Over 40 | MMP Ep. 333
☎️ Book Your COACHING INQUIRY Call:https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
👉Iron Guide:https://www.vitalityoet.com/iron
👉 Red Light, Cold Plunges, Saunas: What’s Best for Fat Loss & Inflammation in Menopause? | MMP Ep. 306:https://youtu.be/bOHVHDd_9JQ
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
Are you exhausted, losing hair, and gaining weight, but your labs keep coming back "normal"?
In this episode, Stephanie Crassweller breaks down the mineral most doctors are not testing properly: iron. But this is not a conversation about anemia. This is about why your body can have iron and still not be able to use it, especially in perimenopause.
You will learn:
• What iron actually does inside your cells — from oxygen delivery to mitochondrial energy production to hormone conversion
• How iron, thyroid, cortisol, and estrogen are connected — and why perimenopause creates a perfect storm of functional iron deficiency
• How to read a full iron panel (ferritin, TIBC, TSAT, hepcidin) and what the patterns mean
• The food, lifestyle, and lab strategies to start supporting your iron levels this week
If you have been told you are fine but you do not feel fine — this episode is for you.
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 10 Sep 2026 - 24min - 334 - 10 Secrets From Women Who Lost 30+ Pounds And Kept It Off | MMP Ep. 332
☎️ Book Your COACHING INQUIRY Call:https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
What do the women who actually lost 30+ pounds have in common?
It's not what you think. In this episode, I break down the 10 patterns I see in every client who achieved lasting fat loss. If you've been doing everything "right" and still not seeing results, this episode will change the way you think about fat loss in perimenopause and menopause.
Links mentioned in the episode:
➤ How to Stop the Scale from Bouncing Back up | MMP Ep. 211: https://youtu.be/M3N6dW4TFmg
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 07 Sep 2026 - 33min - 333 - Reasons You Are Not Losing Weight On A GLP-1 | MMP Ep. 331
☎️ Book Your COACHING INQUIRY Call:https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
You went on a GLP-1. You ate less. Your appetite disappeared. And the scale didn't budge. In this episode, Stephanie Crassweller breaks down the four scientifically backed reasons a GLP-1 fails to produce fat loss in women in perimenopause and menopause — and why three of them are things the drug actually makes worse.
If eating less was the fix, the drug would have fixed it. It didn't. Which means something else is blocking your body from burning — and Stephanie walks you through exactly what it is, what to test, and the order to fix it.
Links mentioned in the episode:
➤ Thyroid Labs for Fat Loss: Why TSH + T4 Aren't Enough | MMP Ep. 232 https://youtu.be/uGZuyWrUuMY
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 03 Sep 2026 - 31min - 332 - How to Build, Fix and Clear Your Fat-Burning Cells: Mitochondria Matter | MMP Ep. 330
☎️ Book Your COACHING INQUIRY Call:https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Your mitochondria are tiny engines inside your cells. They burn your fat, run your brain, and make your hormones. When they slow down in menopause, you do not just gain weight. You get tired, brain fog, and your hormones get harder to balance.
I walk you through the three stages to boost these fat burning cells:
➤ BUILD: how to make more mitochondria, including the minerals your body needs to turn T4 into T3.
➤ FIX: the parts your mitochondria need, the foods that clean up their waste, and the one supplement mistake that undoes your training.
➤ CLEAR: how to get the broken mitochondria out of the way.Plus all six hormones and what each one does to your engines, real doses, real foods, and the order to do it all in.
Links mentioned in the episode:
➤ Thyroid Labs for Fat Loss: Why TSH + T4 Aren't Enough | MMP Ep. 232: https://youtu.be/uGZuyWrUuMY
➤ Your Ambition Is Making You Fat | MMP Ep. 329: https://youtu.be/5hva_5m_6do
➤ How To Sculpt Your Body Over 40: https://youtu.be/4N2NkisnULI
➤ Cardio Zones for Fat Loss After 40 | MMP Ep. 327: https://youtu.be/w4lvtunpbMY
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 31 Aug 2026 - 36min - 331 - Your Ambition Is Making You Fat | MMP Ep. 329
☎️ Book Your COACHING INQUIRY Call:https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
If you built your career and your household on being the one who handles it, and somewhere in your forties your body stopped cooperating no matter how disciplined you were with food and training - this episode explains why.
Links mentioned in the episode:
➤ When More Protein Makes You Fat In Menopause (Gluconeogenesis) | MMP Ep. 301: https://youtu.be/WqmzEHghfGQ
➤ The Dutch test page: https://vitalityoet.lovable.app/
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 27 Aug 2026 - 41min - 330 - 4 Reasons Intuitive Eating Is Keeping You Overweight in Your 40s and 50s | MMP Ep. 328
☎️ Book Your COACHING INQUIRY Call:https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
In this episode, I tackle the biggest reasons intuitive eating backfires for women in peri and postmenopause. Honoring your hunger cues can be one of the biggest mistakes you ever make. Why would you honor your hunger cues if you don't think that your body is responding correctly to food, to training, to all your fat loss efforts? What makes you assume that it's sending you accurate hunger signals?
After tuning into this episode, you are going to understand:
➤ what the four biggest factors are that are causing your intuitive eating to backfire
➤ the role your hormones play once you hit 40
➤ how to actually improve your natural hunger cues
➤ Exactly how to eat and what to eat So you can get the results you deserve.
Links mentioned in the episode:
➤ When More Protein Makes You Fat In Menopause (Gluconeogenesis) | MMP Ep. 301: https://youtu.be/WqmzEHghfGQ
➤ Fiber Guide: https://www.vitalityoet.com/fiber
➤ You Sleep But Feel Exhausted: 6 Steps To Get Energy Back In Perimenopause & Menopause | MMP Ep. 284: https://youtu.be/X__ual4S8o4
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 24 Aug 2026 - 35min - 329 - Cardio Zones for Fat Loss After 40 | MMP Ep. 327
☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Links mentioned in the episode:
📲 Live client food diary audit: https://vitalityoet.lovable.app/webinar
🎙️ Cholesterol, Blood Pressure and Heart Disease Risk - What women over 40 need to know | MMP Ep. 300: https://youtu.be/-LCocuTob5Q
👉 Sleep Guide: https://www.vitalityoet.com/sleepguide
In this episode I break down all five cardio zones, what each one actually does inside your body, and why the fat burning zone is the most expensive misunderstanding in the fitness industry. You will learn how to tell which zone you are truly in, the gray zone quietly costing women over 40 their fat loss, and exactly who each zone is appropriate for and when to add it.
I cover the cortisol and insulin mechanism behind why more cardio backfires in perimenopause, the energy compensation effect that cancels out the deficit you thought you created, and the six-step order of operations that determines whether the exact same cardio works or works against you.
This is not an episode about doing less because you cannot handle more. This is an episode about spending your recovery budget where it actually buys something.
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 20 Aug 2026 - 36min - 328 - Sudden Weight Gain in Your 40s - Why It Happened and How To Fix It | MMP Ep. 326
☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
My wonderful friend Erin interviewed me on her podcast, and it was such a good episode. I just had to share it on mine. We talked about so much:
sudden weight gain without changing anything in your 40sbiggest fat loss mythsbiggest fat loss mistakes women are makingCan HRT really help you lose weight and more.
📲 Connect With Erin Martin:
➤ Fuel with Erin Website: fuelwitherin.com
➤ YouTube Channel: https://www.youtube.com/@FuelwithErin
➤ Instagram: https://www.instagram.com/fuel.with.erin/
➤ LinkedIn: https://www.linkedin.com/in/erinpmartin/
➤ Spotify: https://open.spotify.com/show/1NH9cKMGZToR8dwkp4YMs2?si=4-V84BPER0qlUV5arJbEKA&nd=1&dlsi=aa1d701786ee496c
➤ Apple Podcast: podcasts.apple.com/us/podcast/find-your-fuel/id1847183868
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 17 Aug 2026 - 1h 15min - 327 - How to Lose Weight With Low Estrogen | MMP Ep. 325
☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
How to Lose Weight With Low Estrogen — Why Eat Less, Move More Stops Working in Perimenopause and Menopause.
Your estrogen is declining — and so is your ability to lose weight. But not because of your effort. Because estrogen was quietly running six systems that determine whether your body burns fat or stores it: inflammation, blood sugar, hunger, cortisol, muscle, and your liver.
In this episode, Stephanie Crassweller, CEO of VitalityOET, breaks down exactly what happens to each of these systems when estrogen drops — and why your current fat loss strategy might be making all six worse.
You will learn:
Why low estrogen triggers chronic inflammation that locks out fat burningHow declining estrogen creates insulin resistance and blood sugar chaosWhy your hunger went haywire and it is not a self-control problemHow losing your estrogen cortisol buffer makes every stressor hit harderThe silent muscle loss that is tanking your metabolism (and what accelerates it)Why your liver is the most overlooked organ in fat lossThe exact 6-step order to reopen your fat-burning pathwaysIf you are doing all the right things and the scale will not budge — this is why.
Links mentioned in the episode:
🎙️ Top Foods to Lower Inflammation and Accelerate Fat Loss | MMP Ep. 318: https://youtu.be/1Hsa0pmLTVQ
🎙️ Menopause Weight Gain Isn’t Calories — It’s Leptin Resistance | MMP Ep. 303: https://youtu.be/ctAWwy83JQQ
🎙️ Inflamed, Fat and Tired? The Menopause Liver - Fat Loss Connection | MMP Ep. 307: https://youtu.be/vWbzWQv2uEQ
🎙️ The Liver-Fat Loss Connection No One Talks About | MMP Ep. 205: https://youtu.be/TX55v-lOZyY
👉 Body Sculpting Masterclass:https://youtu.be/4N2NkisnULI
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 13 Aug 2026 - 36min - 326 - Inflamed, Fat, and Tired? The Menopause Myokine Fat loss Signal | MMP Ep. 324
☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
🎙️Top Foods to Lower Inflammation and Accelerate Fat Loss | MMP Ep. 318: https://youtu.be/1Hsa0pmLTVQ
🎙️High Insulin + Blood Sugar is NOT a Carb Problem in Menopause | MMP Ep. 305: https://youtu.be/YIkJ27Vtfdc
Your Muscles Are Talking — And Your Fat Loss Depends On What They Say
You are training consistently, eating well, and the scale will not budge. What if the problem is not your effort — but the environment your muscles are signaling into?
In this episode of the Metabolism and Menopause Podcast, Stephanie breaks down the science of myokines — the chemical messengers your muscles release every time you train — and why they hold the key to fat loss in perimenopause and postmenopause.
You will learn why estrogen decline raises the inflammatory noise floor that drowns out your muscle signals, how chronic overtraining compounds the problem through the cortisol-insulin loop, and the exact order of operations to clear the noise so your workouts actually work again.
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 10 Aug 2026 - 25min - 325 - 5 "Healthy" Habits Stalling Your Fat Loss (And Why Trying Harder Makes It Worse) | MMP Ep. 323
☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
→ Carb Guide: https://www.vitalityoet.com/menopause-carbs
🎙️ How to Eat Carbs for Fat Loss in Perimenopause | MMP Ep. 276: https://youtu.be/iIM4T-I7QiI
→ Reverse Dieting Guide: https://www.vitalityoet.com/reversediet
🎙️ Reverse Dieting After 40: Do’s and Don’ts For Fat Loss Success | MMP Ep. 288: https://youtu.be/zxwP05Oxbgw
You are fasting until noon, eating six small meals, cutting calories, eliminating carbs, and waking up at 4:45am to work out. And the scale will not move. What if each of these five "healthy" habits is stalling your fat loss through a completely different mechanism - and doing them harder just makes it worse?
In this episode of the Metabolism and Menopause Podcast, Stephanie Crassweller breaks down exactly how each habit stalls fat loss: why fasting trains your body to stop using food for fuel, why grazing keeps insulin elevated so your fat stores are locked shut, why extreme calorie cutting shrinks your metabolism to match your intake, why cutting carbs shuts down the thyroid enzyme that controls your metabolic rate, and why sacrificing sleep to work out early flips your hunger hormones and eliminates overnight fat burning.
Plus - the exact order to fix them so your body starts burning again.
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 06 Aug 2026 - 38min - 324 - Foods That Destroy Belly Fat Over 40 | MMP Ep. 322
☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
➤ Cortisol + Inflammation Grocery List:https://www.vitalityoet.com/cortisol-grocerylist
➤ Inflammation, Menopause & Belly Fat: Why You Can't Lose Weight (Even Eating Clean) | MMP Ep. 311:https://youtu.be/lDKbjG0AI7c
➤ When More Protein Makes You Fat In Menopause (Gluconeogenesis) | MMP Ep. 301:https://youtu.be/WqmzEHghfGQ
It's boring but it destroys belly fat.
In this episode, Stephanie breaks down the three things plain, boring food does that trendy superfoods don't — maximize fullness by triggering your GLP-1 and PYY hormones, burn more calories through the thermic effect of food, and lower the chronic inflammation that locks belly fat in place during perimenopause and menopause. She walks you through the exact order of operations: lower inflammation first, stabilize blood sugar second, hit your protein third — so the same plate of food starts working completely differently.
If you've been adding supplements, greens powders, and superfood smoothies and your belly fat still won't budge — this is why.
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 03 Aug 2026 - 21min - 323 - When Progesterone HRT Makes Your Anxiety, Sleep and Bloating Worse | MMP Ep. 321
☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
➤ Bloating, Brain Fog & Weight Gain — The Truth About Estrogen Detox | MMP Ep. 299: https://youtu.be/RAta9uC_E-k
➤ Top Foods to Lower Inflammation and Accelerate Fat Loss | MMP Ep. 318: https://youtu.be/1Hsa0pmLTVQ
➤ Cortisol + Inflammation Grocery List:https://www.vitalityoet.com/cortisol-grocerylist
You were told progesterone would help you sleep, calm your anxiety, and support your hormones through perimenopause and menopause. So why do you feel WORSE?
In this episode of the Metabolism and Menopause Podcast, Stephanie Crassweller breaks down the two metabolic pathways your body sends progesterone down — the alpha pathway (which produces the calming neurosteroid allopregnanolone) and the beta pathway (which produces inactive metabolites that do nothing for your brain, mood, or sleep). She explains why standard blood work cannot see which pathway your body favors, why the DUTCH test is the missing piece, and what inflammation, cortisol, thyroid, insulin resistance, and liver congestion have to do with whether progesterone helps you or hurts you.
If you started progesterone and feel worse — this episode is for you.
What you'll learn:
👉 The alpha (5-alpha reductase) and beta (5-beta reductase) progesterone metabolism pathways
👉 What allopregnanolone is and why it determines whether progesterone calms you or causes anxiety
👉 The GABA paradox — why too much of the "calming" molecule can flip to panic
👉 Why serum progesterone blood work is blind to metabolic pathway preference
👉 How the DUTCH test reveals your alpha-to-beta pregnanediol ratio
👉 The five root causes that drive the wrong pathway: inflammation, cortisol, thyroid, insulin resistance, liver
👉 The exact order to fix before touching your HRT dose
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 30 Jul 2026 - 31min - 322 - The Carnivore Diet For Women - Good Or Bad? | MMP Ep. 320
☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
➤ When More Protein Makes You Fat In Menopause (Gluconeogenesis) | MMP Ep. 301:https://youtu.be/WqmzEHghfGQ
➤ High Insulin + Blood Sugar is NOT a Carb Problem in Menopause | MMP Ep. 305: https://youtu.be/YIkJ27Vtfdc
The carnivore diet can feel like a miracle - joints stop aching, the bloat disappears, the brain fog lifts. So why does the weight come roaring back, often on a diet with almost no sugar in it? In this episode, Stephanie breaks down the real mechanism behind why an all-meat diet works short-term and backfires long-term - especially for women in perimenopause and menopause.
You’ll learn when carnivore is actually the right tool (and it genuinely is, for a season), why it should never be a permanent way of eating, and the mechanism almost nobody explains: gluconeogenesis - how your body turns your steak, and even your own muscle, into the exact sugar you were trying to avoid. Stephanie connects the dots between adaptive insulin resistance, low thyroid T3, rising cortisol, a starved gut microbiome, and stalled estrogen clearance - and gives you the precise five-step order to walk it back without losing what carnivore gave you.
If you’ve been all-in on carnivore for autoimmune symptoms and can’t figure out why your fat loss stalled, your hair is thinning, and your morning blood sugar is climbing - this one’s for you.
In this episode:
When a carnivore diet is the right short-term tool (autoimmune flares, gut resets, elimination diagnostics)Why it was never designed to be long-termHow your body starts turning protein into sugarHow “no-carb” diets can drive insulin resistance and make fat loss stallThe thyroid, cortisol, gut, and estrogen consequences specific to perimenopause and menopauseThe exact order to reintroduce food without flaring📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 27 Jul 2026 - 46min - 321 - Summer Fat Loss Blueprint For Busy Women Over 40 | MMP Ep. 319
☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Trying to maintain your weight, let alone lose weight, in the summer can be incredibly challenging. The issue is that women try to use the same strategies they use in the fall and winter for summer, and it won't work because your environment is drastically different. I am going to cover the8-Step Summer System you build once and run every single year — so you stop being reactive and stop gaining it back each fall.
In this episode:
➤ Why summer is an environment problem, not a discipline problem
➤ The three problems that make fat loss feel impossible in the summer
➤ The eight-step summer system
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 23 Jul 2026 - 15min - 320 - Top Foods to Lower Inflammation and Accelerate Fat Loss | MMP Ep. 318
☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
➤ Cortisol + Inflammation Grocery List:https://www.vitalityoet.com/cortisol-grocerylist
Inflammation is the quiet brake on your fat loss — and some of the most powerful ways to take that brake off are sitting in the produce section. In this episode of the Metabolism and Menopause Podcast, Stephanie gives you the exact polyphenol and antioxidant foods to build your plate around, explains why getting them from food beats every supplement on the shelf, and names the five biggest inflammation drivers in perimenopause and menopause you have to turn down so those foods can finally do their job.
You will learn why lowering inflammation releases the fat-loss brake, the top polyphenol and antioxidant foods to eat, and why whole food wins every time — the fibre, the blood sugar control, the fullness, and the gut microbiome support a capsule simply cannot give you. Then Stephanie breaks down the top 5 inflammation drivers in this season and exactly how to counteract each one.
If you are a woman in perimenopause or menopause who wants to lower inflammation, feel less puffy and stiff, and finally get fat loss moving again, this one is for you.
In this episode:
➤ Why lowering inflammation is one of the fastest ways to release the fat-loss brake
➤ The top polyphenol and antioxidant foods — berries, pomegranate, olive oil, greens, green tea, cacao, herbs & spices
➤ Why food beats supplements every time: fibre, blood sugar control, fullness, and gut microbiome support
➤ The top 5 inflammation drivers in peri and post-menopause — and how to turn each one down
➤ The order that turns “lower inflammation” into “accelerate fat loss”
Subscribe to the Metabolism and Menopause Podcast and share this episode with one woman who is eating clean and still stuck.
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 20 Jul 2026 - 26min - 319 - Lose Belly Fat and Improve Energy with This Vitamin | MMP Ep. 317
☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
➤B Vitamin Guide: https://www.vitalityoet.com/bvitamins
➤ Gallbladder Hormone Connection - What you need to know whether you have one or not | MMP Ep. 312:https://open.spotify.com/episode/78FCAHtbEgmxJJ15d6mvd5?si=QwdLyC4bSkWk9m7VKIuGUw
➤ MTHFR, Methylation & Menopause: The Hidden Link Between Genes, Detox, and Fat Loss | MMP Ep. 246:https://open.spotify.com/episode/5zEgHSoV4RfB9xgG5x2kVv?si=rmhhcKhkT7SPFDhA3AzOHw
You eat well, you take your vitamins, and you’re still running on empty — and the scale won’t move. In this episode, Stephanie breaks down what B vitamins are really doing inside your body. They don’t hand you energy; they’re the crew that turns the food you’re already eating into energy your body can burn. When they’re depleted, you feel exhausted and your body gets bad at burning calories — the same problem wearing two faces. And in perimenopause and menopause, that crew gets depleted faster than you can replace it.
You’ll learn:
Why B vitamins sit at the center of both energy and fat lossThe four jobs the B’s run: converting food, making stress hormones, steadying blood sugar, and methylationWhy stress, alcohol, caffeine, low stomach acid, PPIs, metformin, and oral contraceptives quietly drain youWhy a “normal” B12 lab can hide a real deficiencyThe exact order to fix it — and why throwing a B-complex at the problem does nothing if you do it backwardsThis episode is educational and not a substitute for individual medical advice. Talk to your provider before changing any medication or starting new supplements.
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 16 Jul 2026 - 30min - 318 - Why You're Anxious, Exhausted & Stuck at the Same Weight: The COMT Gene & Hormones | MMP Ep. 316
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
👉 MTHFR, Methylation & Menopause: The Hidden Link Between Genes, Detox, and Fat Loss | MMP Ep. 246: https://youtu.be/8ZBcydkp-HI
👉 DUTCH test info page: https://vitalityoet.lovable.app/
Your anxiety, your severe PMS, your flat mood in perimenopause — there is a gene that may be running all of it. In this episode of the Metabolism and Menopause Podcast, Stephanie Crassweller breaks down the COMT gene (catechol-O-methyltransferase) — one of the most clinically significant genetic factors for women's hormonal health, and one almost nobody is talking about.
You'll learn:what COMT does in the body, why its variants — Slow, Intermediate, and Fast — produce completely opposite symptoms, how estrogen directly modulates COMT activity across the cycle and into perimenopause, and what targeted nutritional and lifestyle support looks like for each type. Includes a self-identification checklist, DUTCH test guidance, and practical protocols you can start today.
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 13 Jul 2026 - 54min - 317 - What to Eat If You Love Cardio And Want To Lose Weight (Over 40 Edition) | MMP Ep. 315
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
👉 How To Workout And Look Like It In Menopause | MMP Ep. 156: https://youtu.be/fCP9K4FHpxs
👉 5 Steps to go from Fat Storing to Burning in perimenopause and menopause | MMP Ep. 283: https://youtu.be/M1a3AXKno2c
👉 Workout Nutrition: https://www.vitalityoet.com/menopause-workout-nutrition
If cardio used to melt fat and now it seems to be doing the opposite, this episode explains exactly why.
In perimenopause and postmenopause, declining estrogen changes how your body fuels exercise, so the old formula of eating less and moving more quietly burns your muscle instead of your fat and leaves you softer, more bloated, and more tired. You'll learn precisely what to eat, how much, and when, so you can keep doing the cardio you love while protecting your muscle, your metabolism, and your energy.
You'll also learn why fasted and low carb cardio backfires after 40, how much protein you actually need now, the three fueling windows around every workout, and the recovery piece that quietly makes or breaks your results.
Subscribe for new episodes exploring women’s health, hormones, metabolism, and fat loss through perimenopause and beyond.
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 09 Jul 2026 - 27min - 316 - Endocrine Disruptors: The Hidden Chemicals Wrecking Your Hormones + Waistline After 40 | MMP Ep. 314
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
👉 Inflamed, Fat and Tired? The Menopause Liver - Fat Loss Connection | MMP Ep. 307: https://open.spotify.com/episode/5mpZnR4Tlr5nJouMccP64w?si=EG13E44tTp2SZZ5YRwJxaw
👉 Detox Grocery List: https://www.vitalityoet.com/detox-foods
👉 Olevida: https://stephaniecrassweller.olivetreepeople.shop
You did everything “clean.” Your hormones are still a mess. Here's why.
You bought the BPA-free bottle. You switched to the clean deodorant. So why are you still bloated, foggy, gaining weight, and feeling like your body stopped listening? In this episode, Stephanie breaks down endocrine disruptors — the chemicals in plastics, fragrance, and packaging that mimic and scramble your hormones — and why “BPA-free” was never the same as hormone-safe. You'll learn the one mechanism that explains how a chemical in a container becomes belly fat and brain fog, why this hits so much harder once estrogen starts leaving in perimenopause, and the exact order to lower your load — without throwing out everything you own.
You will learn:
👉 What an endocrine disruptor actually is — the “counterfeit key” that slides into your hormone locks
👉 Why “BPA-free” plastics can carry a near-identical estrogen-mimicking cousin chemical
👉 The thyroid + fat-tissue double hit that makes peri and postmenopause symptoms worse
👉 The symptoms you've been blaming on yourself — fog, bloat, stubborn weight, mood, cycle chaos
👉 Where these chemicals actually hide: heated plastic, cutting boards, non-stick pans, fragrance, makeup, receipts, and cans
👉 Why your liver is the exit route — and the research showing levels can drop in just days
👉 The exact 6-step order to lower your load, ending with the one nutrition move that clears it
This is not about more discipline. It is about turning down the static — and fueling the system that clears it. Make your body good at burning calories again.
This episode is educational and not a substitute for individual medical advice. The mechanisms described are well established in laboratory and animal research; much of the human evidence is associational and still evolving. Talk to your provider before making changes, especially if you manage a medical condition.
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 06 Jul 2026 - 35min - 315 - Is HIIT Good for Menopause Belly Fat? Yes — But Only If You Do This First | MMP Ep. 313
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
When More Protein Makes You Fat In Menopause (Gluconeogenesis) | MMP Ep. 301: https://open.spotify.com/episode/3p5oOusImUSbNbVLzK7wTa?si=9J6xMlQiRvOwYZI8ek70PA
If you are crushing daily HIIT classes, leaving drenched, and watching the scale go the wrong way — this episode is going to change how you train. Stephanie breaks down the real difference between High-Intensity Interval Training (HIIT) and Sprint Interval Training (SIT), and the truth nobody tells you: both can be powerful fat-loss tools in peri and postmenopause — but only if you do the right things first. Skip the prerequisites and the exact same workout becomes the reason your body holds onto fat.
You will learn:
The actual difference between HIIT and SIT — and why almost every “HIIT” class is misnamedWhy daily high intensity backfires in a low-estrogen, under-slept body (the cortisol-debt mechanism)Why women in studies got greater VO2 max gains than men from just four minutes of sprints a weekExactly who SIT is for, who should put it down, and how to make it joint-friendlyThe precise starting dose, how to progress it safely, and the one rule that protects youThe order to build your training in — so intensity heals you instead of hammering you📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 02 Jul 2026 - 38min - 314 - Gallbladder Hormone Connection - What you need to know whether you have one or not | MMP Ep. 312
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Whether your gallbladder is gone, inflamed, or just getting sluggish, this episode explains the one thing nobody connected for you: bile. We break down what your gallbladder actually does, why bile runs far more of your body than fat digestion alone, what truly changes after removal, and why women in perimenopause are most at risk — plus the exact order to support your digestion, hormones, and fat loss starting this week.
You will learn:
👉 What your gallbladder really does — and why “concentrated, on-demand” bile is the whole point
👉 Why bile is a signaling system for your fat, fat-soluble vitamins, gut microbiome, cholesterol, and hormones
👉 What changes after gallbladder removal — and the post-cholecystectomy symptoms nobody warns you about
👉 Why estrogen makes women far more prone to gallstones — and why crash diets and low-fat eating backfire
👉 8 ways to support bile, vitamins, and fat loss — with or without a gallbladder
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 29 Jun 2026 - 33min - 313 - Inflammation, Menopause & Belly Fat: Why You Can't Lose Weight (Even Eating Clean) | MMP Ep. 311
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Previous Episodes:
👉 Menopause Weight Gain Isn’t Calories — It’s Leptin Resistance | MMP Ep. 303
👉 High Insulin + Blood Sugar is NOT a Carb Problem in Menopause | MMP Ep. 305
If you’ve bought every anti-inflammatory supplement on the shelf, and you're still puffy, stiff, and stuck - this episode is going to reframe everything. Stephanie breaks down what inflammation actually is, the difference between the healing kind and the kind quietly wrecking your fat loss, and the exact mechanism that locks your body in storage mode - plus why perimenopause and postmenopause pour fuel on the fire when estrogen leaves.
You will learn:
What chronic low-grade inflammation actually is and why "anti-inflammatory everything" isn't enough to switch it offHow inflammation jams your insulin and leptin signaling and nails the fat door shutThe estrogen piece nobody explains why your built-in anti-inflammatory system goes offline in menopauseWhy belly fat is a "smoke machine" that feeds the loop, and why cutting calories and hammering HIIT make it worseThe exact five-step order to calm the system so your body will finally let the fat goThis is not about more discipline. It is about the right order. Make your body good at burning calories again.
Book your free 15-minute consultation call to get custom guidelines for your hormones, your stress load, and your goals.
This episode is educational and not a substitute for individual medical advice. Talk to your provider before changing your nutrition, supplements, or training, especially if you manage a medical condition.
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 25 Jun 2026 - 41min - 312 - Should I Eat Before Working Out in Menopause? | MMP Ep. 310
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
👉 Body Sculpting Master Class: https://youtu.be/4N2NkisnULI
👉 Protein Being Turned Into Sugar Podcast, MMP 301: https://youtu.be/WqmzEHghfGQ
👉 Workout Nutrition Guide:https://www.vitalityoet.com/menopause-workout-nutrition
If you are an early-morning exerciser training fasted because someone told you it burns more fat — this episode is going to change your mornings.
I break down why fasted training quietly backfires on a perimenopausal and postmenopausal body, the cortisol-and-muscle mechanism nobody explains, and exactly who should never train on empty.
You will learn:
■ What training fasted costs you
■ Which women absolutely should eat before they train
■ The exact pre-workout numbers, by time window
■ Tips for early risers
■ And what to eat
Let’s make some simple switches that help you actually get results from the time you are putting in the gym
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 22 Jun 2026 - 45min - 311 - ADHD, Hormones & Perimenopause: What Every Woman Needs to Know with Dr. Jolene Brighten | MMP Ep. 309
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
If you've ever felt like your brain stopped working, your emotions are out of control, and no one has any real answers — this episode is for you.
I sat down with Dr. Jolene Brighten to talk about something that doesn't get nearly enough airtime: what happens to women with ADHD when their hormones start to shift. Whether you're in perimenopause, approaching it, or just trying to understand why everything feels harder lately, this conversation is going to change the way you think about your brain and your body.
In this episode we cover:
▪ How hormonal changes in perimenopause directly impact neurotransmitters in your brain — and why your ADHD symptoms may be getting worse, not better
▪ The relationship between estrogen, dopamine, and focus — and what happens when estrogen starts to drop
▪ Why nutrition and exercise aren't just "wellness advice" — they're neurological tools that can genuinely shift how your brain functions
▪ The nervous system piece nobody talks about: how overwhelm, burnout, and dysregulation show up differently in neurodivergent women
▪ GLP-1 medications and what women with ADHD need to know about them
▪ What a lifestyle that actually supports your neurodivergent brain in midlife looks like — and why it's not about doing more
This episode is for you if:
▪ You've noticed your ADHD symptoms ramping up and can't figure out why
▪ You're in perimenopause or suspect you might be
▪ You feel overwhelmed, foggy, or like you're running on empty
▪ You want real, science-backed answers — not generic advice
About Dr. Jolene Brighten: She is an internationally renowned hormone expert, nutrition scientist, and founder of Dr. Brighten Essentials, a supplement company creating science-backed solutions for women’s health. Board-certified in naturopathic endocrinology, a certified menopause specialist, and sex counselor, she’s the bestselling author of Beyond the Pill and Is This Normal, empowering women to optimize their hormones and enhance sexual wellness.
A passionate advocate for uncovering the root causes of hormonal imbalances, Dr. Brighten inspires women worldwide to reclaim their vitality through her clinical expertise, speaking engagements, and educational platforms.
👉 Pre Order Her Book here: https://drbrighten.com/adhd-and-women/
👉 Instagram:https://www.instagram.com/drjolenebrighten/
👉 Podcast:
Youtube: https://www.youtube.com/@drjolenebrightenInstagram: https://www.instagram.com/drbrightenshow/👉 Hormone support supplements:
Instagram: https://www.instagram.com/drbrightenessentials/Website: https://drbrightenessentials.com/📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 18 Jun 2026 - 1h 01min - 310 - PCOS Just Got Renamed PMOS — 4 Types, 4 Treatments | MMP Ep. 308
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
PMOS guide: https://www.vitalityoet.com/pmos
PCOS has officially been renamed PMOS - Polyendocrine Metabolic Ovarian Syndrome - published in The Lancet on May 12th, 2026, after 14 years of global collaboration. In this episode I share my own PMOS story - cortisol-induced, stress-driven, and masked by birth control for years.
What You'll Learn
Why PCOS was renamed PMOS and what each word in the new name actually meansStephanie's personal cortisol-driven PMOS story — and how birth control masked it for yearsWhat PMOS actually is, explained simply — androgens, the hormonal system, why symptoms happenThe four types of PMOS: insulin-resistant, adrenal/cortisol, inflammatory, and post-pillThe specific tests that reveal each type — including why fasting glucose misses most of themWhy the same diagnosis needs four different solutionsWhat the first move is for each type📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 15 Jun 2026 - 38min - 309 - Inflamed, Fat and Tired? The Menopause Liver - Fat Loss Connection | MMP Ep. 307
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
If you've been eating clean, exercising, doing "everything right" — and still can't shift the belly fat in perimenopause — this episode is going to change the way you think about fat loss.
We're talking about the liver. Not just as a detox organ — but as the fat-burning, hormone-clearing, blood-sugar-buffering engine that perimenopause quietly starts to compromise.
In this episode:
👉 The 5 functions your liver performs that are critical to fat loss (and why most people know none of them)
👉 How estrogen decline directly impairs liver function — including the fatty liver-perimenopause connection
👉 The cortisol-insulin-inflammation triple threat and how it overloads your liver in this stage of life
👉 Why sluggish bile flow is quietly sabotaging your fat digestion and nutrient absorption
👉 4 evidence-based strategies to support your liver and get fat metabolism working again
When More Protein Makes You Fat In Menopause (Gluconeogenesis) | MMP Ep. 301https://open.spotify.com/episode/3p5oOusImUSbNbVLzK7wTa?si=9J6xMlQiRvOwYZI8ek70PA
Join our 4 week challenge: https://www.vitalityoet.com/offers/eiKAXDWA
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 11 Jun 2026 - 35min - 308 - Red Light, Cold Plunges, Saunas: What’s Best for Fat Loss & Inflammation in Menopause? | MMP Ep. 306
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Red light therapy. Cold plunges. Saunas. Your feed is full of them and women are spending thousands of dollars on these tools for fat loss and inflammation— but do they actually work? In this episode, I break down the real science behind all three tools: how they work, why some women get great results and others do not, and what you need to have in place before they will work for you.
Topics covered:
▪️ What red light therapy, cold plunges, and saunas actually do inside the body
▪️ How each tool supports fat loss and why
▪️ How each tool reduces inflammation and why this matters so much post-menopause
▪️ Who gets results from these tools — and who needs to build the foundation first
▪️ Why women with high stress may feel worse, not better, from these tools
▪️ Specific considerations for perimenopause and post-menopause
▪️ A practical order and starting point for using these tools safely
My Favourite Red LIght Therapy Pad (Medical Grade Panels) - Code: StephOET15 https://curayou.com?sca_ref=10148147.B4livNAkOU&utm_source=affiliate&utm_medium=uppromote&utm_campaign=10148147
4 week challenge:https://www.vitalityoet.com/offers/eiKAXDWA
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 08 Jun 2026 - 39min - 307 - High Insulin + Blood Sugar is NOT a Carb Problem in Menopause | MMP Ep. 305
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Join our 4 week Blood Sugar Reset Challenge for a chance to win $500! https://www.vitalityoet.com/offers/eiKAXDWA
When More Protein Makes You Fat In Menopause (Gluconeogenesis) | MMP Ep. 301:https://open.spotify.com/episode/3p5oOusImUSbNbVLzK7wTa?si=9J6xMlQiRvOwYZI8ek70PA
• High A1C.
• Stubborn belly fat.
• Energy crashes by 2pm.
• Blood sugar swings even when you're eating well.
Most women assume these are carb problems.
But there's something quietly driving your blood sugar that has nothing to do with how many carbs you're eating and everything to do with your hormones, your stress load, your sleep, and your liver.
In this episode, we break down what blood sugar actually measures, why it gets harder to manage as estrogen declines, and what to do about it without cutting out carbs
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 04 Jun 2026 - 35min - 306 - Bloating + Stalled Fat Loss: The Truth About Alcohol in Peri + Post Menopause | MMP Ep. 304
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
MMP Ep. 299:https://open.spotify.com/episode/2czH3QxMJCYrIe0L7TmNiI?si=ufuXZL-qTwKtW05qDfZWZQ
Mocktail Recipe:https://www.vitalityoet.com/holiday-detox-mocktails
In this episode of the Metabolism and Menopause Podcast, Stephanie pulls back the curtain on what alcohol actually does to a woman's body in perimenopause and menopause. This is not a lecture and it is not a sermon — it is honest education. By the end you will have the full science and the framework to make your own choice with eyes open.
You will learn:
How alcohol shuts down fat-burning the second it hits your bloodstream — and why your liver drops everything else to deal with itHow it tanks your testosterone levelsWhy "the wine helps me sleep" is a lie The cortisol reboundThe gut- inflammation loop And how to drink but still lose weightIf you have been doing everything right and watching the scale refuse to move, this episode might be the missing piece.
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 01 Jun 2026 - 39min - 305 - Menopause Weight Gain Isn’t Calories — It’s Leptin Resistance | MMP Ep. 303
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
In this episode of the Metabolism and Menopause Podcast, Stephanie unpacks leptin — the hormone made by your fat cells that tells your brain how much energy you have stored — and explains exactly why so many women in perimenopause and menopause develop leptin resistance, where the signal between the body and the brain breaks down.
And here is the part most coaches miss: leptin resistance does not always show up as constant hunger. Some women are starving all day. Others barely have an appetite, eat 1,200 calories a day, and STILL gain weight. Both of them have a metabolism stuck in conservation mode. Both of them have leptin signaling that isn't getting through.
The hunger is just a separate system that may or may not be screaming about it. If either of those is you, this is the episode that finally tells you why.
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 28 May 2026 - 26min - 304 - Fat Loss in Perimenopause vs. Postmenopause - Not The Same Thing | MMP Ep. 302
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
If you've ever felt like you had weight loss figured out but then all of a sudden things started going backwards — this episode is for you.
Perimenopause and postmenopause are not the same hormonal environment. They don't respond the same to food. They don't respond to the same training. And the strategy that helps in one phase can quietly make things worse in the other.
In this episode, I break down how these two phases are so different — and why using the wrong approach for where you actually are is one of the most common reasons women feel stuck.
In this episode:
How your nutritional needs are completely different in perimenopause vs. postmenopause — and what actually needs to changeWhy your training has to shift between phases — and the one thing that becomes non-negotiable the further you goHow fat loss strategy changes depending on which phase you're in — and why the same approach won't work for bothWhy your hormones are behaving so differently in each phase — and what that means for how your body responds to everything you doThe most common mistake women make when they move from one phase to the other — and what to do instead📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 25 May 2026 - 40min - 303 - When More Protein Makes You Fat In Menopause (Gluconeogenesis) | MMP Ep. 301
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
What if eating more protein is actually one of the things keeping you stuck?
In this episode of the Metabolism and Menopause Podcast, Stephanie pulls back the curtain on gluconeogenesis — the process by which your body converts protein into sugar — and explains exactly why this pathway goes into overdrive in perimenopause and menopause. If you have been hitting your protein numbers and watching the scale go up instead of down, this is the episode that will finally tell you why.
You will learn:
• What gluconeogenesis is
• How estrogen decline removes the brake on liver glucose production
• Why cortisol is the master switch on this pathway — and what to do about it
• How chronic inflammation reroutes your protein into fat storage
• The five things to fix first — in order — before touching your protein number
If you are tired of doing everything right and watching your body do everything wrong, this episode is your map back. If this episode landed for you, share it with one woman in your life who needs to hear it — and leave a review wherever you listen. It helps more women find their way back to their bodies.
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 21 May 2026 - 29min - 302 - Cholesterol, Blood Pressure and Heart Disease Risk - What women over 40 need to know | MMP Ep. 300
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
High Cholesterol In Menopause - It has nothing to do with dietary cholesterol | MMP Ep. 240: https://open.spotify.com/episode/6Nj8UUVrF6dHVQbtBkQorQ?si=OFOmYlpUR42Yp2Gvd9xsdw
Heart disease is the number one cause of death in women — not cancer. And your risk doesn't just increase with age. It accelerates during perimenopause.
The hormonal shift you are moving through right now isn't just about hot flashes and irregular periods. It is directly affecting your cholesterol, your blood pressure, your blood vessel flexibility, your insulin sensitivity, and your inflammatory load — and most women are never told this.
In this episode, Stephanie breaks down exactly what estrogen does for your cardiovascular system, what happens when it drops, the five root-cause drivers that compound your risk during this transition, and what you can actually do about it — including what the most current research says about HRT and heart protection.
This is the episode your doctor should have given you.
📖 My Book, Conquering Menopause, Preorder Link:https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer:The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 18 May 2026 - 26min - 301 - Bloating, Brain Fog & Weight Gain — The Truth About Estrogen Detox | MMP Ep. 299
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Detox Grocery List: https://www.vitalityoet.com/detox-foods
DUTCH testing: https://vitalityoet.lovable.app/dutch
What if the problem isn't how much estrogen you have - but what your body is doing with it?
Most women in perimenopause are told the same thing: get your levels checked, see where you land, adjust from there. But there's a piece of this conversation that almost never comes up in a doctor's office - and it's the reason so many women are doing everything right and still not feeling better.
Including women who are already on HRT or have “normal” levels but still feel like crap.
In this episode, I break down the part of estrogen metabolism that your lab results don't show you — and why it might be the missing piece that explains everything.
IN THIS EPISODE
• The real reason "normal estrogen" doesn't mean you'll feel normal
• Why starting HRT can sometimes make symptoms worse before it makes them better — and what's actually going on when it does
• The three roads estrogen can take through your body - and why two of them are working against you
• What your gut has to do with your hormones (more than you think)
• Things you can start this week — whether you're on HRT or not
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism
💪 Train With Us Join Our Brand-New Workout Subscription 👉 https://coach.everfit.io/package/UF858169
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 14 May 2026 - 23min - 300 - Using ChatGPT To Calculate Calories and Make Meal Plans - The Mistakes To Avoid | MMP Ep. 298
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Join our 8 Week Fat Loss Coaching Program:https://www.vitalityoet.com/2026fatloss
You've probably seen it — or done it. You ask ChatGPT how many calories you should eat, it gives you a number, and you follow it. It sounds scientific. It feels like you're doing something right.
But here's what nobody's telling you: the formula ChatGPT uses doesn't know your hormones, your thyroid, your stress, your sleep, your diet history, or how well your body actually converts food into fuel. It uses four variables to calculate a number that should require at least twelve.
And then there's the other problem — ChatGPT is trained to agree with you. If you've been going down a low-carb path, it's going to hand you a low-carb plan. Not because it's right for you. Because it's designed to mirror back what you already believe.
In this episode, Stephanie breaks down exactly why AI-generated calorie and macro calculations miss the mark for women in perimenopause and beyond — and shares what she found when she put ChatGPT's meal plan directly into MyFitnessPal.
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism
💪 Train With Us Join Our Brand-New Workout Subscription 👉 https://coach.everfit.io/package/UF858169
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 11 May 2026 - 20min - 299 - 6 Causes of Hot Flashes and How To Stop Them (Not Just an Estrogen Problem) | MMP Ep. 297
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
● Ready for hands-on support? Learn about the 8-Week Fat Loss Coaching Program → https://www.vitalityoet.com/2026fatloss
●Blood Sugar Control Guide:https://www.vitalityoet.com/menopausebloodsugar
● Histamine & Hot Flashes — Episode 241: https://youtu.be/a9Y5tXzd-Ag
● Cozy Earth Bamboo PJs + Sheets:https://my.cozyearth.com/vitalityoetstephanie | Code: CE-STEPHANIE_ for 20% off
Hot flashes are one of the most common complaints I hear from women in perimenopause and beyond — and one of the most misunderstood.
The standard explanation goes something like this: estrogen drops, your thermostat gets sensitized, you flash. Take HRT, feel better. Done.
Except... that's not the full story. And if you've tried hormone therapy and you're still flashing, or you're nowhere near menopause and already waking up drenched at 3am, or your hot flashes seem to have a mind of their own — you already know something's missing from that explanation.
In this episode, I'm breaking down the six most common drivers of hot flashes that your doctor probably isn't connecting to your symptoms. Some of them have nothing to do with estrogen at all. And when you hear them, you might have one of those oh — that's me moments that finally makes sense of something you've been struggling with for months or years.
Before we get into them, ask yourself:
● Do your hot flashes tend to strike at a specific time of day — particularly in the early morning hours?
● Are they worse on your most stressful or chaotic days?
● Do you notice them after certain foods or drinks?
● Are they worse in the week or two before your period?
● Do you have digestive symptoms that seem to show up alongside them?
Your answers are clues. And by the end of this episode, you'll know exactly what they're pointing to — and what to actually do about it.
We're also covering a practical, prioritized toolkit organized by what gives the most relief, fastest — so you're not leaving with a list of 40 things to do. You're leaving with a starting point.
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism
💪 Train With Us Join Our Brand-New Workout Subscription 👉 https://coach.everfit.io/package/UF858169
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 07 May 2026 - 37min - 298 - 5 Exercise Mistakes Keeping You Fat - Perimenopause Edition | MMP Ep. 296
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Join our 8 Week Fat Loss Coaching Program:https://www.vitalityoet.com/2026fatloss
You’re consistent. You’re showing up. You might even be working out more than ever. So why is your body getting softer instead of more toned?In this episode, I break down the top five exercise mistakes that are quietly blocking results for women in perimenopause and menopause — and explain exactly why more effort in the wrong direction makes things worse, not better. Each mistake is rooted in the physiology of midlife hormonal change that requires a completely different approach than what worked in your 30s.
In this episode:
• What supercompensation is - and why your training schedule is sabotaging results
• Why progressive overload matters more in menopause, and how to implement it properly
• The optimal rest between sets so you have better results
• The hormonal reason a 5 AM is backfiring
• The cardio mistakes decreasing your ability to get toned
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism
💪 Train With Us Join Our Brand-New Workout Subscription 👉 https://coach.everfit.io/package/UF858169
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 04 May 2026 - 40min - 297 - Using Your Fitness Tracker to Understand Why Fat Loss is Stalled, HRV weight loss hack | MMP Ep. 295
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Vagus Nerve Guide: https://www.vitalityoet.com/vagus
Tracking calories burned on your fitness watch might be the biggest mistake you’re making for fat loss—especially after 40. The real metric that determines whether your body burns fat or stores it is something most women completely ignore: your heart rate variability (HRV).
In this episode, we break down what HRV actually measures, why it drops during perimenopause, and how it directly impacts your metabolism, hormones, and fat loss. You’ll also learn practical strategies to improve recovery, lower stress, and finally create an environment where your body can burn fat again. If you’re tired of doing everything “right” with no results—this will change your approach completely. Subscribe for science-backed strategies built for women navigating hormones and metabolism.
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism
💪 Train With Us Join Our Brand-New Workout Subscription 👉 https://coach.everfit.io/package/UF858169
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 30 Apr 2026 - 26min - 296 - 5 Healthy Habits That Are Blocking Fat Loss Over 40 | MMP Ep. 294
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
MMP Ep. 288:https://youtu.be/zxwP05Oxbgw
You’re doing everything “right”…
eating clean, working out, staying consistent…
and yet your body isn’t changing the way it used to.
In this episode, we break down 5 common “healthy” habits that are actually working against your fat loss after 40. These are the habits most women double down on—thinking they’re the solution—when they’re quietly keeping fat-burning pathways blocked and storage pathways turned on.
If you feel like your body isn’t responding anymore, this will help you understand why… and what to shift so your metabolism starts working with you again.
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism
💪 Train With Us Join Our Brand-New Workout Subscription 👉 https://coach.everfit.io/package/UF858169
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
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© 2026 Stephanie Crassweller & VitalityOET
Mon, 27 Apr 2026 - 30min - 295 - 5 Fiber Types to Unlock Fat Loss Over 40 | MMP Ep. 293
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Fiber Guide:https://www.vitalityoet.com/fiber
Bloating.
Cravings.
Unstable energy.
Weight that won’t move.
Most women assume these problems are about calories, carbs, or hormones.
But there’s one nutrient quietly influencing blood sugar, appetite, gut health, and hormone balance that almost no one is paying attention to.And many women are getting far less of it than they think.
In this episode, we break down the different types, how they work inside the body, and why this overlooked nutrient could be playing a much bigger role in your metabolism than you realize.
🧠 Not Sure Where to Start?Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism
💪 Train With Us Join Our Brand-New Workout Subscription 👉 https://coach.everfit.io/package/UF858169
👩👩👧👦 Join Our CommunityMetabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
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© 2026 Stephanie Crassweller & VitalityOET
Thu, 23 Apr 2026 - 21min - 294 - 5 Reasons You are Still Exhausted No Matter How Much You Sleep | MMP Ep. 292
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Sleep Guide: https://www.vitalityoet.com/sleepguide
You’re sleeping 7–8 hours.
Going to bed earlier, tracking your sleep score and trying to “do everything right.”
And you’re still waking up exhausted.
Heavy. Foggy. Unmotivated. Needing caffeine just to feel human.
By 2pm you’re crashing.
By 9pm you’re drained.
By 2am you’re wired and staring at the ceiling.
And you’re starting to wonder…
Is this just aging?
Is this perimenopause?
Is this just my life now?
In this episode, we break down why more sleep isn’t fixing your exhaustion — and why the conventional advice you’ve been given might actually be keeping you stuck.
If you feel tired no matter how much you sleep…this conversation is going to change how you see your energy completely.
🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism
💪 Train With Us Join Our Brand-New Workout Subscription 👉 https://coach.everfit.io/package/UF858169
👩👩👧👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
YouTube Channel: www.youtube.com/@metabolismandmenopausepodcast Instagram: https://www.instagram.com/vitalityoet.stephanie
Email: stephanie@vitalityoet.com
All Resources: https://stan.store/vitalityoetstephanieMon, 20 Apr 2026 - 24min - 293 - Can't Lose Weight? Don't Feel Like Yourself? It's The Cell Danger Response! | MMP Ep. 291
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Mitochondria Guide: https://www.vitalityoet.com/mitochondria
Why are you still bloated… exhausted… reactive… and not losing fat?
You’re eating clean.
You’re trying to lower inflammation.
You’re working on your hormones.
You’re doing the “right” things.
What if the problem isn’t your calories, your carbs, or your supplements?
What if your body is still operating like it’s under threat?
In this episode, we’re talking about the hidden survival switch that can quietly block fat loss, amplify symptoms, and keep you stuck — even when you’re doing everything right.
If you feel like your body won’t cooperate… this conversation will shift how you see healing, metabolism, and your symptoms completely.
Press play.
🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism
💪 Train With Us Join Our Brand-New Workout Subscription 👉 https://coach.everfit.io/package/UF858169
👩👩👧👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
YouTube Channel: www.youtube.com/@metabolismandmenopausepodcast Instagram: https://www.instagram.com/vitalityoet.stephanie
Email: stephanie@vitalityoet.com
All Resources: https://stan.store/vitalityoetstephanieThu, 16 Apr 2026 - 27min - 292 - Calculating Calories + Macros For Fat Loss Over 40 | MMP Ep. 290
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
You’ve been trying to eat better.
More protein.
Fewer carbs.
Tracking your food.
Staying within your calories.
And yet… the scale isn’t moving.
In this episode, I break down why it’s not just about calories — it’s about the signals your macros send inside a perimenopausal and menopausal body.
Protein, carbs, and fat all have very specific jobs. And when those signals are off, your body can favor storage — even if you’re not overeating.
We’re covering:
• What each macro actually does after 40
• Why online macro calculators often miss the mark
• How to calculate what you actually need
• Simple strategies to hit your targets without obsessing or feeling stuffed at 8:30pm trying to choke down 30g of protein
If you’ve been tracking and still not seeing results, this episode will help you stop guessing and start fueling strategically.
🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism
💪 Train With Us Join Our Brand-New Workout Subscription 👉 https://coach.everfit.io/package/UF858169
👩👩👧👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
YouTube Channel: www.youtube.com/@metabolismandmenopausepodcast Instagram: https://www.instagram.com/vitalityoet.stephanie
Email: stephanie@vitalityoet.com
All Resources: https://stan.store/vitalityoetstephanieMon, 13 Apr 2026 - 33min - 291 - What To Do If Your Reverse Diet Fails - What Gets Missed In Women Over 40 | MMP Ep. 289
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Check the MMP Ep 288: https://youtu.be/zxwP05Oxbgw
Reverse dieting was supposed to fix it.
Add calories slowly.
Restore your metabolism.
Finally lose fat the “right way.”
So what does it mean when you do the reverse… and gain weight?
Or you increase calories but fat loss doesn’t work?
In this episode, I’m breaking down why reverse dieting doesn’t fail — it reveals.
Because adding calories alone did not automatically restore fat burning in 30% of women that I used to work with. And if your body isn’t responding the way you expected, it’s not because you did it wrong.
It’s because something underneath was never addressed.
We unlocked the top 4 barriers preventing success in those 30% of women who struggle and today I am sharing it with you.
If you’ve ever thought, “Did I just make things worse?” — this episode is for you.
🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism
💪 Train With Us Join Our Brand-New Workout Subscription 👉 https://coach.everfit.io/package/UF858169
👩👩👧👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
YouTube Channel: www.youtube.com/@metabolismandmenopausepodcast Instagram: https://www.instagram.com/vitalityoet.stephanie
Email: stephanie@vitalityoet.com
All Resources: https://stan.store/vitalityoetstephanieThu, 09 Apr 2026 - 38min - 290 - Reverse Dieting After 40: Do’s and Don’ts For Fat Loss Success | MMP Ep. 288
📕 Reverse Dieting Guide: https://www.vitalityoet.com/reversediet
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Reverse dieting can either restore your metabolism…or quietly make things worse.
Especially over 40.
If you’ve ever increased calories and gained weight quickly…or gone into fat loss after a reverse and nothing happened…this episode will change how you approach the entire process.
Reverse dieting is not just about adding calories.
It’s about timing, pacing, stress load, and understanding whether your body is actually ready to use more fuel — or still stuck in storage mode.
In this episode, I’m breaking down the biggest do’s and don’ts of reverse dieting for women over 40 — what actually supports fat burning, what backfires, and how to know if your body is responding the way it should.
Because this isn’t about eating more and hoping for the best.
It’s about strategy.
🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism
💪 Train With Us Join Our Brand-New Workout Subscription 👉 https://coach.everfit.io/package/UF858169
👩👩👧👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
YouTube Channel: www.youtube.com/@metabolismandmenopausepodcast Instagram: https://www.instagram.com/vitalityoet.stephanie
Email: stephanie@vitalityoet.com
All Resources: https://stan.store/vitalityoetstephanieMon, 06 Apr 2026 - 34min - 289 - Reasons a GLP-1 Didn’t Result in Fat Loss (and What the Heck to Do Now) | MMP Ep. 287
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
📕 Detox Grocery List: https://www.vitalityoet.com/detox-foods
GLP-1 medications were supposed to be the answer.
Eat less.
Feel less hungry.
Lose fat.
And yet, I see so many women who:
Lose very little fat
Stall quickly
Feel weaker and flatter
Or regain weight when the medication stopsSo today we’re going to talk about why GLP-1s don’t work for women for some women — and I want to do this accurately, respectfully, and grounded in physiology.
It’s about whether your body is physiologically capable of releasing fat.
🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism
💪 Train With Us Join Our Brand-New Workout Subscription 👉 https://coach.everfit.io/package/UF858169
👩👩👧👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
YouTube Channel: www.youtube.com/@metabolismandmenopausepodcast
Instagram: https://www.instagram.com/vitalityoet.stephanie
Email: stephanie@vitalityoet.com
All Resources: https://stan.store/vitalityoetstephanieThu, 02 Apr 2026 - 21min - 288 - Your “Ideal Weight” Explained | MMP Ep. 286
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Most women have a number in their head they’re chasing.
In this episode, we challenge the idea of an “ideal weight” and unpack why that number often holds far more power over your confidence, decisions, and daily peace than you realize.
This conversation isn’t about math, calorie rules, or another plan to follow. It’s about the beliefs we’ve been taught to measure ourselves by — and what it’s costing us to keep chasing them.
If you’ve ever felt frustrated by the scale, conflicted about your body, or stuck between wanting results and wanting a life you can actually enjoy… this episode will meet you right there.
Listen before you step on the scale again.
📲 Connect With Stephanie:
Instagram: https://www.instagram.com/vitalityoet.stephanieEmail: stephanie@vitalityoet.com All Resources: https://stan.store/vitalityoetstephanieMon, 30 Mar 2026 - 18min - 287 - HRT, DUTCH testing and the truth about perimenopause weight gain with Dr. Carrie Jones | MMP Ep. 285
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
How early perimenopause really starts, why symptoms don’t match labs, and what advanced testing finally explains.
Weight gain in perimenopause often shows up before a diagnosis, before missed periods, and long before most women are told anything has actually changed.
In this episode with Dr. Carrie Jones, we break down what’s really happening during this hormonal shift — how early it can begin, why symptoms don’t always match traditional lab work, and what advanced hormone testing can reveal about fatigue, mood changes, hot flashes, and stubborn fat gain.
We also talk about why hormone therapy helps some women but makes others feel worse, how to prepare your body so treatment works properly, and the underlying patterns that can quietly amplify symptoms and block fat loss.
If you’ve been doing everything the same but your body is responding differently, this conversation will help you understand why.
📲 Connect With Stephanie:
Instagram: https://www.instagram.com/vitalityoet.stephanieEmail: stephanie@vitalityoet.com All Resources: https://stan.store/vitalityoetstephanie📲 Connect With Dr. Carrie Jones:
Instagram: https://www.instagram.com/dr.carriejones/YouTube: https://www.youtube.com/@drcarriejonesWebsite: https://www.drcarriejones.com/Thu, 26 Mar 2026 - 48min - 286 - You Sleep But Feel Exhausted: 6 Steps To Get Energy Back In Perimenopause & Menopause | MMP Ep. 284
Bedtime Snack Guide: https://www.vitalityoet.com/bedtimesnacks
Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
You’re not just “a little tired.”
And you’re definitely not lazy.
If you feel exhausted no matter how well you eat, how early you go to bed, or how hard you try… this episode is for you.
Perimenopause fatigue isn’t about motivation or discipline—it’s about what’s happening inside your body. And most women are never told the real reason their energy keeps disappearing.
In this episode, we unpack why fatigue in this season feels different, why the usual advice falls flat, and what your body is actually asking for when energy won’t come back.
If you’ve been running on fumes and wondering what changed—this conversation will land.
🎧 Press play and let’s talk about what’s really going on.
📲 Connect With Stephanie:
Instagram: https://www.instagram.com/vitalityoet.stephanieEmail: stephanie@vitalityoet.com All Resources: https://stan.store/vitalityoetstephanieMon, 23 Mar 2026 - 42min - 285 - 5 Steps to go from Fat Storing to Burning in perimenopause and menopause | MMP Ep. 283
MMP Ep. 282: https://open.spotify.com/episode/0oiORKGMCNVUvNCuPgwPNi?si=qBtACk6MRKOFIeddQPGsig
Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
If eating less and moving more hasn’t worked lately, this episode is your next step.
Today we walk through the practical shift that helps your body start responding again — not by forcing fat loss, but by changing the signals your body receives.
You’ll learn the order to focus on first, what most women accidentally do backwards, and how to move from a body that holds onto energy… to one that’s willing to use it.
Because progress in this season isn’t created by pushing harder.
It’s created by setting the right conditions so results can finally happen.
📲 Connect With Stephanie:
Instagram: https://www.instagram.com/vitalityoet.stephanieEmail: stephanie@vitalityoet.com All Resources: https://stan.store/vitalityoetstephanieThu, 19 Mar 2026 - 41min - 284 - Sudden Weight Gain in Perimenopause + Menopause Without Changing Anything | MMP Ep. 282
Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
You didn’t start eating differently.
You didn’t stop moving.
And yet your body changed — fast.
This episode is for the moment women realize their old habits no longer create the same results… and the frustration that follows when effort stops matching outcome.
We’re talking about why the scale can climb seemingly overnight in perimenopause and menopause, why doubling down often makes it worse, and how to start interpreting what your body is actually telling you instead of fighting it.
Because this isn’t random.
And it isn’t you “slipping.”
Your body is responding to something — you just haven’t been taught how to read the signal yet.
📲 Connect With Stephanie:
Instagram: https://www.instagram.com/vitalityoet.stephanieEmail: stephanie@vitalityoet.com All Resources: https://stan.store/vitalityoetstephanieMon, 16 Mar 2026 - 45min - 283 - 5 Ways to Reverse Insulin Resistance Fast in Perimenopause + Menopause | MMP Ep. 281
BLOOD SUGAR CONTROL GUIDE: https://www.vitalityoet.com/menopausebloodsugar
Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
You haven’t changed anything… and yet your doctor is now concerned with your blood sugar.
In this episode, I break down why this happens so often in perimenopause and why cutting carbs and fasting is not the answer. The real issue is how your cells respond to fuel. When that communication shifts due to hormonal changes, your body gets pushed into storage mode even while you’re trying to do everything “right.”
You’ll learn what’s actually driving rising blood sugar, fatigue, cravings, and stubborn weight - and the 5 practical shifts to improve blood sugar fast.
📲 Connect With Stephanie:
Instagram:https://www.instagram.com/vitalityoet.stephanieEmail:stephanie@vitalityoet.com All Resources:https://stan.store/vitalityoetstephanieThu, 12 Mar 2026 - 28min - 282 - Why Your Weight Can Change 2–7+ Pounds In 24–48 Hours) | MMP Ep. 280
If the scale has ever jumped overnight and sent your mind spiraling, this episode is for you.
We’re talking about why your weight can shift dramatically in a short window — and why reacting to those changes keeps so many women stuck in frustration, self-doubt, and overcorrection.
This conversation reframes what that number is actually reflecting, why daily weigh-ins feel so emotionally charged, and how misunderstanding short-term changes can quietly sabotage long-term progress — especially for women over 40.
If the scale has been dictating your mood, your confidence, or your next decision… this episode will change how you interpret it moving forward.
📲 Connect With Stephanie:
Instagram: https://www.instagram.com/vitalityoet.stephanieEmail: stephanie@vitalityoet.com All Resources: https://stan.store/vitalityoetstephanieMon, 09 Mar 2026 - 20min - 281 - Bloating, Weight Gain And Anxiety - Aldosterone In Perimenopause | MMP Ep. 279
🎁 Stephanie's Birthday Giveaway: https://1ck2gu1qfir.typeform.com/bday2026
Bloating, water retention, weight swings, and anxiety in perimenopause aren’t random. In this episode, we break down aldosterone, stress, progesterone decline, and electrolyte balance, and how they affect metabolism and weight after 40.
📲 Connect With Stephanie:
Instagram:https://www.instagram.com/vitalityoet.stephanieEmail:stephanie@vitalityoet.com All Resources:https://stan.store/vitalityoetstephanieThu, 05 Mar 2026 - 22min - 280 - Health, Marriage, and Busy Seasons: Getting Spousal Support Without Conflict | MMP Ep. 278
🎁 Stephanie's Birthday Giveaway: https://1ck2gu1qfir.typeform.com/bday2026
You don’t stop caring about your health just because life gets busy.And you shouldn’t have to choose between taking care of your body and protecting your marriage.
In this episode, I’m joined by Adam Schafer from MindPump, and we’re having an honest, grounded conversation about what it really looks like to pursue your health and fitness goals while navigating marriage, family life, and demanding seasons.
Because let’s be real—Most women aren’t struggling with motivation.They’re struggling with support, time, guilt, and feeling like their goals create tension at home.
In this conversation, we talk about:
Why busy seasons are not the time to abandon your health—but also not the time to go extreme
How health goals can unintentionally create friction in a relationship (and how to prevent that)
The difference between asking for support vs. expecting mind-reading from your spouse
How to communicate your health goals without it turning into conflict or resentment
What real spousal support actually looks like—and how to invite it without guilt
Why sustainable health requires alignment, not perfection, especially in marriage
This episode is for the woman who:
Feels torn between caring for herself and keeping the peace at home
Wants her partner’s support but doesn’t know how to ask for it
Is navigating a full season of life and doesn’t want her health to be the casualty
You are allowed to prioritize your health.You are allowed to want support.And you are allowed to build habits that work with your life—not against it.
Press play if you want a healthier body and a stronger relationship—without burning yourself out in the process.
📲 Connect With Stephanie:
Instagram:https://www.instagram.com/vitalityoet.stephanieEmail:stephanie@vitalityoet.com All Resources:https://stan.store/vitalityoetstephanieMon, 02 Mar 2026 - 1h 04min - 279 - How to Detox for Menopause Weight Loss | MMP Ep. 277
DETOX GROCERY LIST:
https://www.vitalityoet.com/detox-foodsFREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolismIn this episode, Stephanie breaks down why detoxification becomes harder as you enter perimenopause and menopause — and why it directly impacts your ability to lose weight, lower inflammation, and feel energized again.
You’ll learn:
- Why toxins accumulate more easily after 40
- How detox actually works inside your body
- How hormonal shifts in perimenopause slow down detox pathways
- The overlooked connection between detox, cortisol, insulin resistance, and belly fat
- Why “detox teas” and fasting do the opposite of what you need
- The simple daily steps you can take to support detox naturallyThis episode gives you the science behind detox, hormones, and fat loss — and shows you what actually works for women 40–60 who want real, sustainable results.
Press play and learn how to support your detox pathways so your body can burn fat again.
TIMESTAMPS:
(00:00) Intro: Why Detox & Liver Function Matter for Fat Loss After 40
(04:48) What Toxins Are & Why They Accumulate
(08:20) How Detoxification Actually Works (Gut → Liver → Elimination)
(10:35) Where Detox Breaks Down (Phase 1, Phase 2 & Protein Needs)
(15:30) Stress, Cortisol & Why Perimenopause Amplifies Everything
(17:42) Why Detox Teas & “Eat Less, Move More” Backfire
(20:00) How to Reduce Toxin Exposure (Simple Swaps That Add Up)
(22:57) How to Support Detox Properly: Nutrition, Sleep & Stress RegulationCONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽♀️
• lifestyle recommendations 🚶♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanieListen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:
https://stan.store/vitalityoetstephanieEmail: stephanie@vitalityoet.com
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© 2026 Stephanie Crassweller & VitalityOETThu, 26 Feb 2026 - 27min - 278 - How to Eat Carbs for Fat Loss in Perimenopause | MMP Ep. 276
CARB GUIDE: https://www.vitalityoet.com/menopause-carbs
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolismIf you’re a woman over 40 trying to lose weight, the timing of your carbs matters just as much as the carbs themselves.
In this episode, Stephanie breaks down the science of insulin sensitivity, cortisol, thyroid health, cravings, and recovery — and explains why your body responds differently to carbs in perimenopause.
You’ll learn:
- The best times of day to eat carbs for stable energy and fat loss
- Why carbs actually lower cortisol and protect your thyroid
- How to fuel around workouts so you burn more, not less
- The one carb mistake that slows metabolism + spikes cravings
- What kinds of carbs support hormones vs. sabotage themThis is the roadmap for women who are doing everything “right” but still stuck. The problem isn’t carbs — it’s timing.
TIMESTAMPS:
(00:00) Intro: Why Carbs Matter More After 40
(01:12) The Carb Myth: Blood Sugar, Insulin Resistance & Fat Loss
(02:43) The 7 Best Times to Eat Carbs (Starting with Morning Timing)
(03:48) Always Pair Carbs with Protein (Stop Eating “Naked Carbs”)
(05:29) Pre & Post-Workout Carb Strategy for Muscle + Fat Loss
(08:42) Why Saving Carbs for Night Backfires
(10:15) The Bedtime Carb Snack for Better Sleep & Lower Cortisol
(12:17) Why Cutting Carbs Too Low Slows Fat Loss
(14:35) How Carbs Support Thyroid, Muscle & Metabolism
(19:37) Best Carbs to Eat (High-Fiber, Anti-Inflammatory Options)
(23:41) Carbs to Limit (Protein Bars, Keto Snacks & Ultra-Processed “Health” Foods)
(26:21) Carb Timing Summary + Final TakeawayCONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽♀️
• lifestyle recommendations 🚶♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanieListen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:
https://stan.store/vitalityoetstephanieEmail: stephanie@vitalityoet.com
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© 2025 Stephanie Crassweller & VitalityOETMon, 23 Feb 2026 - 27min - 277 - Should you take hormone replacement therapy or not? | MMP Ep. 275
FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolismIf you’ve ever wondered “Is HRT cheating?”… or felt guilty for even thinking about getting help in perimenopause, this episode is your permission slip.
Today we’re talking about the belief so many women carry quietly:
“My mom didn’t need hormone therapy… so why do I?”We’ll explore why symptoms feel so different today, what’s really happening as estrogen, progesterone, and testosterone decline, and why modern women are facing a completely different hormonal landscape than past generations.
You won’t hear pressure.
You won’t hear fear.
Just clarity, compassion, and the freedom to make the choice that’s right for you.If you’re dealing with night sweats, brain fog, anxiety, weight gain, or just the feeling of not being yourself anymore… this conversation will hit home.
This isn’t about convincing you to take HRT.
It’s about understanding your options — without shame, guilt, or comparison.
Tune in. Your future self will thank you.
Also see:
https://youtu.be/XiYUUsN82rUTIMESTAMPS:
(00:00) Intro: “If Menopause Is Natural, Why Would I Need HRT?”
(01:09) The Cultural Conditioning Around “Doing It Naturally”
(04:02) Why Our Mothers’ Experience Was So Different
(08:36) Modern Hormone Support: Tools vs. Weakness
(13:24) What Actually Happens When Estrogen & Progesterone Decline
(15:10) Early Hormone Loss & Long-Term Health Risks
(17:49) Why Today’s Women Need More Support Than Ever
(20:54) If You Choose NOT to Do HRT: What You Must Protect
(23:11) If You DO Choose HRT: Why Lifestyle Still Matters
(24:40) Final Takeaway: You Don’t Have to Survive — You Can ThriveCONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽♀️
• lifestyle recommendations 🚶♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanieListen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:
https://stan.store/vitalityoetstephanieEmail: stephanie@vitalityoet.com
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© 2026 Stephanie Crassweller & VitalityOETThu, 19 Feb 2026 - 26min - 276 - 10 Signs Inflammation Is Blocking Fat Loss in Menopause | MMP Ep. 274
FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism‣ Grab the inflammation grocery list: Cortisol + Inflammation Grocery List
https://www.vitalityoet.com/cortisol-grocerylistIn this episode, we break down why inflammation blocks fat burning—even when calories, workouts, and habits are “perfect” on paper. When inflammation is high, your body shifts into storage mode, and no amount of calorie cutting can override that signal.
🔥 You cannot diet your way out of inflammation.
In this episode, you’ll learn:
- Why eating the same meals suddenly leads to weight gain
- Why “healthy” foods cause bloating now
- Why sleep, recovery, mood, and hunger feel off
- Why cutting calories makes fat loss harder in menopause
- The 10 signs inflammation is blocking fat loss
- What actually helps reopen fat-burning pathwaysThis is not about motivation, discipline, or trying harder.
It’s about understanding what’s changed in your body — and responding the right way.
If you’re tired of feeling stuck, frustrated, and blamed by the scale, this episode will finally make things make sense.
👇 Watch now to learn why fat loss isn’t broken — it’s blocked.
#menopauseweightloss #Inflammation #FatLossOver40 #Perimenopause #HormoneHealth #Metabolism #WomenOver40 #InflammationAndWeightLoss
TIMESTAMPS:
(00:00) Intro: Why Inflammation Is the Missing Fat-Loss Block
(01:14) 10 Symptoms That Show Inflammation Is High (Bloat, Puffiness, Sleep, Cravings)
(06:20) What Chronic Low-Grade Inflammation Actually Is
(08:32) How Stress, Cortisol & Blood Sugar Shut Down Fat Burning
(14:10) Why Perimenopause Makes Inflammation Worse
(19:48) Step 1: Eat Enough & Stabilize Blood Sugar
(23:57) Step 2: Train to Recover (Not to Punish)
(26:04) Step 3: Calm Your Nervous System Daily
(28:54) Step 4: Improve Sleep & Lower Nighttime Cortisol
(30:46) Step 5: Reduce Hidden Inflammatory Drivers
(33:14) Step 6: Support Detox & Drainage Pathways
(35:12) What Progress Looks Like Before the Scale Moves
(36:13) Final Takeaway: Lower the Load, Open the Fat-Burning PathwayCONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽♀️
• lifestyle recommendations 🚶♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanieListen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:
https://stan.store/vitalityoetstephanieEmail: stephanie@vitalityoet.com
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© 2026 Stephanie Crassweller & VitalityOETMon, 16 Feb 2026 - 39min - 275 - How to Diet Before Vacation: What Actually Works in Perimenopause | MMP Ep. 273
FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism‣ DETOX GROCERY LIST: Menopause Detox Grocery List + Recipes
https://www.vitalityoet.com/detox-foodsMost women try to “diet harder” before a vacation… but for women in perimenopause and beyond, that strategy almost always backfires.
In this episode, we’re talking about the one timeline shift that changes everything when it comes to losing weight and keeping it off while you travel.
We’ll cover why your body reacts so differently after a fat-loss phase, what no one tells women about “vacation rebound weight,” and how to prepare your metabolism so you can actually enjoy your trip without spiraling.
If you want to feel confident in your body and come home feeling good—not defeated—this episode will show you the smarter, science-backed way to prep for vacation.
TIMESTAMPS:
(00:00) Intro: The Vacation Weight-Loss Panic
(02:25) The Biggest Mistake: Dieting Right Up Until You Leave
(03:26) What Happens to Your Hormones in a Deficit (Thyroid, Leptin, Cortisol)
(06:22) Step 1: Prime Your Body to Burn Calories Before Fat Loss
(09:41) Step 2: How to Structure a Smart 8–12 Week Fat Loss Phase
(11:46) The Golden Rule: Stop Dieting 4 Weeks Before Vacation
(14:21) What to Do If Your Trip Is Soon (3-Week Stabilizing Plan)
(18:49) Pre-Vacation Habits That Actually Reduce Bloat
(20:32) Final Takeaway: Don’t Chase Shortcuts Before VacationCONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽♀️
• lifestyle recommendations 🚶♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanieListen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:
https://stan.store/vitalityoetstephanieEmail: stephanie@vitalityoet.com
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© 2026 Stephanie Crassweller & VitalityOETThu, 12 Feb 2026 - 21min - 274 - The Best Way to Calorie Deficit for Women Over 40 (Without Wrecking Your Hormones or Metabolism) | MMP Ep. 272
FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolismIf you’ve tried eating less in your 40s and ended up more bloated, more tired, hungrier, and somehow heavier — this episode explains why.
Stephanie breaks down:
• Why your body no longer responds to dieting like it did in your 20s
Shifts in estrogen, progesterone, muscle, stress, and inflammation change how your metabolism interprets a deficit.• The real reason fat loss stalls
Most women don’t have a calorie problem — they have a calorie utilization problem.• What MUST happen before a deficit works
Learn how to reopen fat-burning pathways by improving liver function, lowering cortisol, stabilizing blood sugar, improving digestion, and protecting muscle.• How to create a deficit the right way
Small, sustainable drops… protein prioritized… carbs used strategically… lifting over punishment… sleep + recovery as non-negotiables.• When dieting is actually the WRONG move
High stress, poor sleep, inflammation, and long dieting history all mean: fix function first.This episode shows you how to finally make fat loss predictable again — by matching your strategy to your physiology today.
TIMESTAMPS:
(00:00) Intro: Why Calorie Deficits Stop Working After 40
(01:08) What a True Calorie Deficit Actually Is (and Isn’t)
(03:36) Why Cutting Calories Backfires in Perimenopause
(06:55) The #1 Mistake: Starting the Deficit Too Soon
(08:03) Making Your Body Good at Burning Calories First
(13:38) Lowering Stress, Inflammation & Opening Fat-Burning Pathways
(22:24) Protein, Training & Supporting Metabolism in a Deficit
(27:29) How Big a Deficit Should Actually Be
(32:31) Meal Timing, Sleep & Why Consistency Matters More Than Willpower
(35:47) When a Calorie Deficit Is NOT the Answer
(39:08) Final Takeaway: Heal First, Then Lose Fat (Not the Other Way Around)CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽♀️
• lifestyle recommendations 🚶♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanieListen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:
https://stan.store/vitalityoetstephanieEmail: stephanie@vitalityoet.com
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© 2026 Stephanie Crassweller & VitalityOETMon, 09 Feb 2026 - 42min - 273 - The #1 Sign Your Hormones Aren’t Working — Even If You Get a Period | MMP Ep. 271
FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolismMost women were taught one simple idea:
“If you’re getting a period, your hormones must be working.”But what if that’s not actually true?
What if you can bleed every single month…
have a “normal” cycle on paper…
and STILL not be ovulating?Today’s episode is going to change the way you understand your cycle forever — because bleeding and ovulating are NOT the same thing.
And the difference between the two is the difference between a body that feels balanced… and a body that feels inflamed, exhausted, moody, and stuck.
This is one of the biggest reasons women feel like their body is “changing” or “fighting them” — especially in their late 30s, 40s, and perimenopause.
But the truth is: your body isn’t breaking.
You’re just not ovulating consistently.So let’s break down what’s really happening.
TIMESTAMPS:
(00:00) Intro: Why Hormone Symptoms Show Up Even When You Still Get a Period
(02:03) Bleeding vs Ovulation: The Difference That Changes Everything
(06:49) Anovulatory Cycles & Why Progesterone Drops After 40
(09:24) Key Signs You’re Not Ovulating (Even With a Regular Cycle)
(11:25) Why Ovulation Matters for Mood, Sleep, Fat Loss & Metabolism
(15:33) How Stress, Undereating & Blood Sugar Shut Down Ovulation
(26:25) How to Support Ovulation Naturally (Training, Nutrition & Recovery)
(34:13) Final Takeaway: Ovulation Is a Vital Sign, Not Just FertilityCONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽♀️
• lifestyle recommendations 🚶♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanieListen on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:
https://stan.store/vitalityoetstephanieEmail: stephanie@vitalityoet.com
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© 2026 Stephanie Crassweller & VitalityOETThu, 05 Feb 2026 - 34min - 272 - How to Adjust Your Nutrition & Training When You’re Sick (Without Losing Progress) | MMP Ep. 270
Challenge starts Feb 9th!https://coach.everfit.io/package/RU771883
FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolismIf you’ve ever gotten sick and immediately panicked about losing progress — this episode is going to feel like a deep exhale.
Today we’re breaking down how to support your metabolism, immune system, and recovery when you’re under the weather… without cutting calories, pushing through workouts, or doing anything that backfires on women over 40.
You’ll learn:
👉 why the scale jumps 2–7 lbs when you’re sick (and why it’s not fat)
👉 how illness affects cortisol, recovery, digestion, and fat loss
👉 what to eat when your appetite is low
👉 how to adjust your training without losing muscle
👉 the exact foods, drinks, and minerals that speed up healing
👉 what to avoid so you don’t prolong symptomsThis episode will help you let go of the guilt, fear, and “I’m falling behind” spiral — and show you how to come back stronger by taking care of your body the right way.
TIMESTAMPS:
(00:00) Intro – Why Getting Sick Triggers Fat-Loss Panic After 40
(01:08) The Fear: “Am I Going to Lose All My Progress?”
(02:09) What Being Sick Does to Your Body (Inflammation & Cortisol)
(03:51) Why Cutting Calories When Sick Backfires
(05:36) Why the Scale Goes Up (and Why It’s Not Fat)
(08:35) Common Myths About Fat Loss & Illness
(10:33) Should You Work Out When You’re Sick? (Green/Yellow/Red Light Guide)
(12:38) Why Your Body Needs MORE Fuel to Recover
(13:27) Easy-to-Digest Carbs That Speed Healing
(15:13) Protein, Smoothies & Protecting Muscle Mass
(16:50) Warm Meals, Electrolytes & Hydration for Recovery
(19:46) What to Avoid Temporarily While You’re Sick
(21:17) Final Takeaway: Rest Is Not Regression — It’s the StrategyCONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽♀️
• lifestyle recommendations 🚶♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanieListen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:
https://stan.store/vitalityoetstephanieEmail: stephanie@vitalityoet.com
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© 2026 Stephanie Crassweller & VitalityOETMon, 02 Feb 2026 - 23min - 271 - Why You Always Feel Rushed and Behind (And How to Finally Find Peace) | MMP Ep. 269
FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolismDo you wake up already feeling behind—like no matter how hard you try, you can’t catch up?
If you’re juggling everything, holding it all together on the outside, yet feeling rushed, reactive, and quietly exhausted on the inside… this episode is for you.
Most women don’t lose momentum because they aren’t trying hard enough. They lose it because they’re living in constant urgency—responding to everything, bracing for impact, and never feeling grounded enough to breathe.
In this episode, we talk about the missing piece no one explains: peace.
Not as a personality trait. Not as something that magically appears when life calms down—but as something you can intentionally put on, even in the middle of chaos.This conversation offers a new lens for the overwhelmed, high-functioning woman who feels like she’s always rushing, always failing, and never quite at rest.
If life feels like a constant emergency and you’re tired of pushing just to stay afloat, this episode will help you understand what’s really happening—and offer a glimmer of hope you can carry with you today.
TIMESTAMPS:
(00:00) Intro – Why Fat Loss & Health Feel Harder Than Ever
(00:52) Always Feeling Behind, Rushed & Exhausted in Midlife
(02:43) The Lie We Believe: “Peace Comes After Things Settle Down”
(04:09) How Urgency Creates Chaos (Not Progress)
(07:10) Why You’re Not Inconsistent — You’re Emotionally Reactive
(09:23) Peace as Traction: Why Stability Comes Before Results
(12:20) Peace Prepares You for Progress (Not the Other Way Around)
(15:23) Practical Ways to Resist Urgency & Create Daily Peace
(18:35) Slowing Down, Recovery & Letting Go of Hustle Culture
(21:59) Final Takeaway: Peace Is a Practice You Choose DailyCONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽♀️
• lifestyle recommendations 🚶♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanieListen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:
https://stan.store/vitalityoetstephanieEmail: stephanie@vitalityoet.com
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© 2026 Stephanie Crassweller & VitalityOETThu, 29 Jan 2026 - 22min - 270 - How Much Should Women Over 40 Exercise to Lose Fat? | MMP Ep. 268
FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolismAre your results slowing down — or even moving backward — the harder you try?
In this episode, we’re breaking down the real reason women over 40 can put in more effort and yet see fewer changes.It’s definitely not because you’re not trying hard enough.
If you’re training consistently but your body isn’t responding the way it used to, this episode will help you understand why — and what it means for your approach moving forward.
TIMESTAMPS:
(00:00) Intro – Why Your Old Workout Approach Stops Working After 40
(00:52) The Real Question: How Much Do You Actually Need to Work Out?
(02:32) Why Fitness Classes Feel Hard… but Give “Meh” Results
(03:49) Low Estrogen, Inflammation & Why Muscle Gets Harder to Build
(04:52) The “Stress Bucket”: Why Your Body Can’t Recover Like It Used To
(10:31) The Sweet Spot: 2–4 Workouts Per Week (What That Looks Like)
(18:49) Sets, Reps & Progressive Overload (Why You’re Not Seeing Change)
(26:01) Signs You’re Overtraining (Puffiness, Cravings, Worse Sleep)
(30:08) When Exercise Becomes Control (and Why Rest Feels So Hard)
(37:16) Simple Training Blueprint + Final TakeawayCONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽♀️
• lifestyle recommendations 🚶♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanieListen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:
https://stan.store/vitalityoetstephanieEmail: stephanie@vitalityoet.com
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© 2026 Stephanie Crassweller & VitalityOETMon, 26 Jan 2026 - 41min - 269 - 4 Simple Steps to Reduce Hormonal Belly Bloat in Perimenopause | MMP Ep. 267
FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolismHormonal belly bloat is incredibly common in perimenopause because the systems that control fluid balance, digestion, inflammation, and stress response are shifting.
And when those systems are off — even slightly — your body holds on:
Water.
Waste.
Inflammation.Which shows up as that tight, puffy, uncomfortable belly that makes you feel like nothing fits… even when you’re eating “clean.”
Today I’m sharing 4 simple, practical steps that reduce hormonal belly bloat — without extreme restriction, detox teas, or punishing yourself.
These are the same strategies I use with clients all the time, and they work because they support how your body actually functions in perimenopause.
TIMESTAMPS:
(00:00) Intro – Why Hormonal Belly Bloat Shows Up in Perimenopause
(01:10) What’s Really Causing Belly Bloat (Fluid, Inflammation & Stress)
(02:01) Step 1: Electrolyte Balance (Sodium vs Potassium)
(05:25) Step 2: Hydration & Why Drinking More Water Reduces Bloat
(06:49) Step 3: Natural Diuretic Foods That Reduce Puffiness
(10:38) Step 4: Stress, Cortisol & Why Bloating Gets Worse Over the Day
(16:56) Why Pushing Harder Makes Bloating Worse
(18:52) Final Takeaway: Change the Signals, Change the ResponseCONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽♀️
• lifestyle recommendations 🚶♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanieListen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:
https://stan.store/vitalityoetstephanieEmail: stephanie@vitalityoet.com
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© 2026 Stephanie Crassweller & VitalityOETThu, 22 Jan 2026 - 20min - 268 - How Many Calories Do You Really Need To Lose Weight? | MMP Ep. 266
FREE SUPPORT & RESOURCES:
‣ Book Your COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism‣ Calorie Calculation Call:
https://calendly.com/d/2p8-mxx-dgf/free-calorie-calculation-consultation-call-zoomIf eating less actually worked, your body would already be responding.
Calories are not just numbers. They’re signals. And your hormones, stress load, inflammation, and metabolic history decide whether those signals are used for energy… or stored as fat.
You’ll learn:
👉 The early signs your calories are off (even if you’re “eating enough”)
👉 Why traditional calorie calculators break down after 40
👉 How hormones, stress, digestion, and inflammation change what your body can do with food
👉 Why eating less often makes fat loss harder—not easier
👉 What actually matters when determining the right calories for your body nowTIMESTAMPS:
(00:00) Intro – Why Calorie Math Stops Working After 40
(01:39) Signs Your Calories Are Wrong (Even If You’re “Eating Enough”)
(03:31) Why Online Calorie Calculators Fail Women in Midlife
(06:57) Metabolic History: How Dieting Lowers Calorie Burn
(11:07) Hormones, Stress & Why Your Body Stores Calories
(14:56) Digestion, Inflammation & Blocking Fat Burning
(16:55) Muscle Mass, Training & Calorie Utilization
(17:58) Protein, Carbs & Fat: Why Calories Are Signals
(23:12) Final Takeaway: You Don’t Need a Better Calculator
(24:34) How to Actually Find Your Real Fat-Loss CaloriesCONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽♀️
• lifestyle recommendations 🚶♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanieListen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:
https://stan.store/vitalityoetstephanieEmail: stephanie@vitalityoet.com
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© 2026 Stephanie Crassweller & VitalityOETMon, 19 Jan 2026 - 26min - 267 - Best way to get back on track after “bad” holiday eating | MMP Ep. 265
FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolismYou didn’t wake up planning to panic about your body today.
But here you are.Your stomach feels heavy before you’ve even eaten.
Your face looks puffier than you remember.
Your clothes feel tighter than they did a few weeks ago.And suddenly your brain is loud:
I need to fix this. I need control back. I can’t let this spiral.So the rules start forming:
👉 Eat less
👉 Skip meals
👉 Work out harder
👉 “Undo” the holidaysAnd underneath all of it is the same fear so many women quietly carry:
What if I just ruined my progress?This episode is for the woman sitting in that moment.
The one who didn’t “fall off,” didn’t binge uncontrollably, didn’t suddenly forget discipline — but still feels uncomfortable, frustrated, and on edge in her own body after the holidays.
It’s about understanding what your body is responding to — and why your gut instinct to “do more” may be the very thing keeping you stuck.
If you’ve ever thought:
👉 I need to get back on track immediately
👉 I can’t afford to let this go on
👉 Why does my body react like this now?You’re not alone.
And you’re not imagining it.Listen before you decide what to do next.
TIMESTAMPS:
(00:00) Intro – Why Old Fat Loss Strategies Stop Working in Midlife
(01:08) Post-Holiday Panic: “I Feel Heavy, Puffy, and Out of Control”
(03:01) Why Pushing Harder Backfires After 40
(04:01) What Actually Changed Over the Holidays (Carbs, Sodium, Alcohol, Sleep)
(07:02) Why Treating Water Retention Like Fat Gain Makes Things Worse
(09:05) The #1 Mistake Women Make After the Holidays
(09:45) What to Do Instead: Eating Regularly to Calm Stress Hormones
(11:07) Stop Chasing Sweat: Training That Reduces Inflammation
(12:22) Hydration, Potassium & Releasing Water Weight
(14:22) Urgency Is the Real Fat Loss Saboteur
(15:56) Final Takeaway: The Holidays Aren’t the Problem — The Reaction IsCONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽♀️
• lifestyle recommendations 🚶♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanieListen on:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:
https://stan.store/vitalityoetstephanieEmail: stephanie@vitalityoet.com
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© 2026 Stephanie Crassweller & VitalityOETThu, 15 Jan 2026 - 17min - 266 - Hitting Your Steps… But Not Losing Weight? | MMP Ep. 264
FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolismIn today’s episode, we break down why steps stop working for fat loss and how walking can become a powerful tool again when it’s used strategically.
You’ll learn the simple adjustments that help restart fat loss without adding more workouts, more cardio, or more stress on your body.
We cover 10 step-based strategies that help reduce metabolic resistance, improve blood sugar control, and send the right signal to your body—especially if you’re over 40 or in perimenopause.
If you’re tired of doing everything “right” and getting nowhere, this episode is for you.
TIMESTAMPS:
(00:00) Intro – Using Walking to Break Fat Loss Plateaus
(01:59) Why Plateaus Happen More After 40 (Stress Sensitivity & Adaptation)
(03:41) Why Walking Works (Without Spiking Cortisol)
(04:26) Mistake #1: Starting Too High (Leave Room to Increase Steps)
(06:29) Key Strategy: Vary Walking Intensity to Avoid Adaptation
(10:09) 5-Minute Post-Meal Walks for Blood Sugar & Fat Storage
(12:09) Advanced Options: Weighted Vests + Terrain Changes
(14:15) Recovery Walks + Short Workouts (Busy-Friendly Fat Loss)
(16:13) Final Takeaway: Plateaus Don’t Need More Effort—They Need Better SignalsCONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽♀️
• lifestyle recommendations 🚶♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanieListen on:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:
https://stan.store/vitalityoetstephanieEmail: stephanie@vitalityoet.com
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© 2026 Stephanie Crassweller & VitalityOETMon, 12 Jan 2026 - 18min - 265 - Why Is My Calorie Deficit Not Working Anymore? | MMP Ep. 263
FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolismIf your fat loss stalled after 40—especially if you’ve been eating less, tracking more, and trying harder than ever—this episode is for you.
We’re talking about the moment so many women quietly hit:
The scale stops moving.
Your body feels heavier, inflamed, resistant.
And the strategies that used to work… don’t anymore.In this episode, we unpack why stalls and plateaus are so common in perimenopause, why cutting more calories often backfires, and why blaming yourself only makes things worse.
This is not about willpower.
It’s not about motivation.
And it’s definitely not about “trying harder.”It’s about understanding what your body is responding to—and why this phase of life requires a different approach.
If you’ve ever thought, “No one ever explained this to me,” this conversation will land.
Press play if you’re ready for clarity, relief, and a path forward that finally makes sense.
TIMESTAMPS:
(00:00) Intro – Why Your Calorie Deficit Isn’t Working Anymore
(02:47) It’s Not Willpower — It’s Metabolic Adaptation
(04:28) Why Constant Dieting Pushes You Into Fat Storage
(07:19) How Metabolism Slows & Maintenance Calories Drop
(10:57) Hormones, Stress & Why Fat Loss Gets Harder After 40
(14:23) What Periodized Nutrition Actually Means
(16:23) Phase 1: Fixing Your Metabolism Before Fat Loss
(18:40) Phase 2: Strategic Fat Loss Without Crashing Metabolism
(21:30) How to Maintain Results Without Yo-Yo Dieting
(22:54) Final Takeaway: You Don’t Need More Discipline — You Need a New StrategyCONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽♀️
• lifestyle recommendations 🚶♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanieListen on:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:
https://stan.store/vitalityoetstephanieEmail: stephanie@vitalityoet.com
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© 2026 Stephanie Crassweller & VitalityOETThu, 08 Jan 2026 - 24min - 264 - How To Manipulate Hormones To Burn Fat Over 40 | MMP Ep. 262
FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolismFat loss over 40 doesn’t require more restriction.
It requires understanding how to influence the signals your body responds to.In this episode, we’re breaking down why hormones play such a powerful role in fat loss after 40—and why waiting for them to “balance themselves” keeps most women stuck.
You’ll learn why your body is constantly receiving instructions to either burn fat or store it, and how those instructions can be intentionally changed. If you’ve felt like your metabolism is running the show—or that fat loss is no longer in your control—this conversation will reframe what’s actually possible.
🎧 Press play if you’re ready to stop reacting to your hormones and start directing them.
GROUP COACHING: 6 Week Inflammation + Detox and Fat Loss Accelerator
https://www.vitalityoet.com/6weekfatlossTIMESTAMPS:
(00:00) Intro – Why Fat Loss Stops Working in Perimenopause
(02:03) Why Calories Alone Don’t Work After 40
(04:01) Cortisol: The Master Hormone Controlling Fat Storage
(16:01) Insulin, Blood Sugar & Why Carbs Aren’t the Problem
(19:48) Thyroid, Energy & Burning Calories Efficiently
(24:35) Progesterone, Estrogen & Hormone Balance for Fat Loss
(30:23) The Correct Order to Fix Hormones & Lose Fat
(32:09) Final Takeaway & Next StepsCONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽♀️
• lifestyle recommendations 🚶♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanieListen on:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:
https://stan.store/vitalityoetstephanieEmail: stephanie@vitalityoet.com
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© 2026 Stephanie Crassweller & VitalityOETMon, 05 Jan 2026 - 33min - 263 - Am I Bloated or Fat? Here’s How to Tell — and Why Most Women 40+ Get Both | MMP Ep. 261
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️
• specific resources to support your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism‣ 6 Week Fat Loss Accelerator Program:
6 Week Inflammation + Detox and Fat Loss Accelerator
https://www.vitalityoet.com/6weekfatlossDo your jeans feel tight one day and fine the next?
Are you constantly wondering… “Is this bloat or am I actually gaining fat?”In this episode, we break down the real difference between inflammation, bloating, and fat gain — and why most women 40+ end up dealing with both at the same time.
You’ll learn:
👉 The hormonal shifts that slow digestion and speed up fat storage
👉 How estrogen, cortisol, and insulin change how your belly looks
👉 The exact symptoms that tell you if it’s bloat or fat
👉 Why “clean eating” doesn’t fix a bloated belly
👉 How inflammation blocks your fat-burning pathway
👉 Simple, science-backed steps to reduce bloat and open fat-burning pathways againIf you’ve been eating less, moving more, and still feel puffy, swollen, or stuck — this episode will finally show you what’s really going on and how to fix it.
Hit play. Let’s get your body burning again — not bloating and storing.
TIMESTAMPS:
(00:00) Intro – Am I Bloated or Am I Gaining Fat?
(02:09) What Bloating Actually Is (and Why It’s Worse After 40)
(03:27) Hormones, Cortisol & Digestion Explained
(05:46) Fat Gain in Midlife: What’s Really Changing
(07:04) Signs It’s Fat Gain vs Temporary Bloat
(09:14) How Bloating Triggers Fat Storage
(12:40) Bloat vs Fat vs Both: How to Tell
(14:23) Fixing Bloating: Digestion, Stress & Meal Timing
(17:02) Fixing Fat Gain: Muscle, Metabolism & Hormones
(21:53) Why Eat Less, Move More Stops WorkingCONNECT WITH ME:
‣ FREE Consultation + Calorie Calculation:
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Workout Subscription:
https://coach.everfit.io/package/UF858169‣ Join the Community:
https://m.facebook.com/groups/969761266958379‣ Apply for Coaching:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Website:https://www.vitalityoet.com/
‣ DUTCH Hormone Testing:Learn more
‣ Supplements (code VITALITY10):Shop here
‣ Instagram:@vitalityoet.stephanieEmail:stephanie@vitalityoet.com
© 2025 Stephanie Crassweller & VitalityOET
Thu, 01 Jan 2026 - 23min - 262 - 5 Steps To Lose Weight When You Don’t Have Time | MMP Ep. 260
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much & what to eat🍴🌮
- exercise & lifestyle recommendations🚶♀️🏋🏽♀️
- specific resources to support you on your journey📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:https://1ck2gu1qfir.typeform.com/menometabolism
6 week Fat Loss Accelerator Program: 6 Week Inflammation + Detox and Fat Loss Accelerator:https://www.vitalityoet.com/6weekfatloss
If you’ve ever said, “I know what to do… I just don’t have time,” this episode is going to feel like a deep exhale.
Women in their 30s–60s are living the busiest chapter of their lives — careers, kids, aging parents, households, emotional load, and the rollercoaster of perimenopause and menopause. And when the fatigue rises, cravings hit, inflammation flares, and weight won’t budge… it’s easy to believe the problem is simply time.
In this episode, I break down:
✨ The 5 highest-return fat-loss strategies for busy women
✨ Micro-habits that open your fat-burning pathways even when life is chaos
✨ The identity shift that finally creates consistency without willpower
✨ What to STOP doing when you’re overwhelmed (and why it’s blocking fat loss)This isn’t about hustle.
This isn’t about discipline.
This isn’t about squeezing more into your day.It’s about learning how to work with your midlife physiology so your body finally responds — even when your life is full.
You’re not failing.
You’re fighting biology with outdated strategies.
Tune in and learn the simple, realistic shifts that help busy women lose weight without needing more time — just less resistance.
TIMESTAMPS:
(00:00) – Intro: Why Fat Loss Feels Impossible When You’re Busy
(01:29) – Why Traditional Fat Loss Advice Fails Busy Women
(03:25) – The Hidden Cost of Decision Fatigue & Burnout
(05:37) – Anchor #1: Low-Effort, High-Return Meals
(09:49) – Anchor #2: Short, Strategic Workouts That Boost Metabolism
(12:27) – Anchor #3: Simple Morning Habits That Support Fat Burning
(15:28) – Anchor #4: Simplifying & Automating Food Decisions
(18:58) – Anchor #5: Stress Management That Fits a Busy Life
(24:07) – What to Stop Doing When You’re Busy (Skipping Meals, Fasting & Perfectionism)
(28:06) – Final Takeaway: Less Friction, Fewer Decisions, Better ResultsCONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴
- what you should eat 🌮
- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️
- specific resources to support you on your journey📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Check out our BRAND NEW workout subscription:https://coach.everfit.io/package/UF858169
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:https://m.facebook.com/groups/969761266958379
‣ Apply for coaching with us! -https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! -https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET -https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) -https://shop.nutritiondynamic.com/collections/all
‣ Instagram:https://www.instagram.com/vitalityoet.stephanie
‣ Listen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links:https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
----
© 2025 Stephanie Crassweller & VitalityOETMon, 29 Dec 2025 - 30min - 261 - The Fat-Loss Lab Panel Every Woman Over 40 Needs — And How to Actually Use It | MMP Ep. 259
6 week fat loss accelerator: https://www.vitalityoet.com/6weekfatloss
If you’ve ever walked out of your doctor’s office with the words “everything is normal” while you know something is not normal… this episode is your validation.
Women over 40 don’t need quick glances at standard labs.
They need deeper interpretation.
Because fat loss at 40, 45, 50+ is no longer just calories in, calories out.
It’s physiology.
Today, we’re breaking down:
1. The exact labs we use inside VitalityOET
2. The optimal ranges
3. What each marker actually measures
4. Symptoms when it’s off
5. Why it matters for women 40+
6. Its impact on fat loss
7. Real-world lab combinations & how we build your customized plan
This is where the lightbulb moment happens
TIMESTAMPS:
(00:00) – Intro: Why “Everything Is Normal” Isn’t Good Enough
(01:29) – The Fat Loss Lab Panel Every Woman Over 40 Needs
(04:03) – Blood Sugar, A1C & Insulin: Fat Burning vs Fat Storage
(10:22) – Thyroid Labs Explained (TSH, T4, T3 & Reverse T3)
(16:07) – Inflammation Markers & Why Fat Loss Gets Blocked
(18:26) – Iron, Ferritin & Energy Production
(20:37) – Liver Markers & Detoxification for Fat Loss
(23:03) – Cholesterol, Triglycerides & Metabolic Health
(24:15) – Hormones, SHBG, DHEA & Cortisol Testing
(28:30) – Common Lab Combinations That Stall Fat Loss
(36:37) – How to Use Labs to Build a Fat Loss Plan That Works
Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴
- what you should eat 🌮
- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️
- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Check out our BRAND NEW workout subscription: https://coach.everfit.io/package/UF858169
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie‣
Listen to the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple:
https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
----© 2025 Stephanie Crassweller & VitalityOET
Thu, 25 Dec 2025 - 38min - 260 - Chronic Fatigue or Burnout? How to Tell the Difference | MMP Ep. 258
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much & what to eat🍴🌮
- exercise & lifestyle recommendations🚶♀️🏋🏽♀️
- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolism
Rest isn’t working. More sleep isn’t helping. And pushing harder is only making things worse.
There’s a reason so many women over 40 feel trapped in exhaustion—and it’s not just willpower, aging, or hormones “being annoying.” In this episode, we break down the two exhaustion patterns driving midlife burnout and fatigue—and why the right next step depends on which one you’re in.
If you’re ready to stop guessing and finally understand what your body is doing, this episode is for you.
TIMESTAMPS:
(00:00) – Intro: Why You’re More Exhausted Than Ever
(00:57) – Burnout vs Chronic Fatigue: What’s the Difference?
(03:22) – How Energy Production Breaks Down in Midlife
(06:03) – Signs It’s Mental Burnout (Wired but Tired)
(08:07) – Signs It’s Physical Chronic Fatigue
(10:41) – Root Causes: Stress, Hormones & Nervous System Overload
(13:23) – Inflammation, Thyroid & Mitochondrial Slowdown
(18:06) – How to Tell Which One You’re Dealing With
(19:49) – Nervous System Tools to Recover from Burnout
(26:24) – Supporting Energy, Sleep & Fatigue Recovery
(29:09) – Why Everything Is Connected in Perimenopause
(33:25) – Final Takeaway: Your Body Isn’t BrokenCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴
- what you should eat 🌮
- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️
- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Mon, 22 Dec 2025 - 35min - 259 - High Sex Hormone Binding Globulin Over 40 | MMP Ep. 257
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much & what to eat🍴🌮
- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolism
If your hormones look “normal” on paper but your body still refuses to respond… you might be dealing with high SHBG— one of the most overlooked hormone blockers for women over 40.
In today’s episode, we break down what SHBG actually does, why it skyrockets during midlife, and how it can make you feel tired, puffy, unmotivated, and stuck no matter how clean you eat or how consistent you are.
If you’ve been lifting, walking, eating well — yet still gaining weight or losing muscle — this episode is going to make everything click.
It’s not that your body isn’t trying. It’s that your hormones are getting locked away.
Tune in to learn how SHBG impacts metabolism, mood, libido, and fat loss… and what you can do to open up your fat-burning pathway again.
TIMESTAMPS:
(00:00) – Intro: When Your Labs Look Normal but You Feel Awful
(00:55) – What Is SHBG (Sex Hormone Binding Globulin)?
(02:42) – Common Symptoms of High SHBG in Midlife Women
(04:08) – How High SHBG Blocks Fat Burning
(07:49) – SHBG, Muscle Loss & Testosterone Decline
(09:47) – Why Diets Stop Working After 40
(10:41) – What Causes SHBG to Rise (Stress, Undereating & More)
(16:50) – Birth Control, Thyroid Meds & Liver Stress
(19:09) – How to Lower SHBG Naturally
(24:59) – Training, Sleep, Carbs & Stress Management
(29:45) – Final Takeaway: Unlocking Hormones to Burn Fat Again
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴
- what you should eat 🌮
- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️
- specific resources to support you on your journey📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Check out our BRAND NEW workout subscription: https://coach.everfit.io/package/UF858169
‣ Join our community!
Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ Listen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
----© 2025 Stephanie Crassweller & VitalityOET
Thu, 18 Dec 2025 - 31min - 258 - When your menopause brain blocks fat loss | MMP Ep. 256
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismDo you ever hit that point where one tiny thing—a comment, a messy counter, tracking one more meal—sends you straight into “I can’t do this anymore”?
You’re not dramatic.
You’re not lazy.
You’re not self-sabotaging on purpose.
Your brain is in survival mode, and during perimenopause and menopause, that shift becomes even more intense.
In this episode, I breaks down the real reason your fat loss stalls when your brain is overwhelmed, chronically stressed, and rewired from years of hustle, responsibility, trauma, under-eating, over-training, and “pushing through.”
You’ll learn:
- Why your brain defaults to old habits even when you deeply want to change
- How chronic stress literally shrinks and inflames key areas of your brain
- Why willpower disappears when your nervous system hits “low power mode”
- The connection between stress, overwhelm, and being stuck in a fat-storing state
- Why eating less + moving more backfires when your brain feels unsafe
- How this shows up as irritability, shutdown, brain fog, shame, or feeling like you’re “failing”
This episode is raw and deeply personal—touching on the moments that shaped my own stress response, the years my mom spent stuck in this overwhelmed state, and why understanding this brain-body connection is one of the most important pieces of fat loss for midlife women.
If you’ve ever wondered:
“Why can’t I just get it together?”
This episode is the missing link.
Your brain isn’t broken.
It’s overwhelmed—and once you know how to shift it out of survival mode, fat loss stops feeling impossible and you finally feel like you again.
TIMESTAMPS:
(00:00) – Intro: Why Fat Loss Stops Working in Midlife
(01:11) – How the Brain Can Block Fat Burning
(04:00) – Chronic Stress & “Low Power Mode” Explained
(07:02) – Brain Changes: Decision Fatigue, Reactivity & Overwhelm
(14:17) – Why Stress Forces the Body to Store Fat
(19:41) – How Trauma, Overworking & Dieting Rewire the Brain
(25:12) – Cortisol, Hormones & Blood Sugar Chaos
(29:40) – Why Eat Less & Move More Makes It Worse
(35:25) – Simple Nervous System Tools to Exit Survival Mode
(45:55) – Final Takeaway: Recharging the Brain to Burn Fat AgainCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Check out our BRAND NEW workout subscription: https://coach.everfit.io/package/UF858169‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website! - https://www.vitalityoet.com/‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all‣ Instagram: https://www.instagram.com/vitalityoet.stephanie‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: https://stan.store/vitalityoetstephanie‣ Email: stephanie@vitalityoet.com----© 2025 Stephanie Crassweller & VitalityOET
Mon, 15 Dec 2025 - 48min - 257 - Is this depression or menopause? SSRIs vs. HRT | MMP Ep. 255
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much & what to eat🍴🌮
- exercise & lifestyle recommendations🚶♀️🏋🏽♀️
- specific resources to support you on your journey📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolism
So many women hit perimenopause or menopause and suddenly feel overwhelmed, anxious, foggy, or emotionally flat—only to walk into their doctor’s office and walk out with an antidepressant prescription. But is it depression, or is it your hormones?
In this episode, we break down the different types of antidepressants, how they work, and why they’re so commonly prescribed to midlife women. You’ll learn how hormonal shifts—especially declining estrogen, progesterone, and testosterone—can mimic or intensify depressive symptoms, and where antidepressants help…and where they don’t.
We also talk about when HRT may support mood, when it might not make a significant difference, and how to know what your body is actually trying to tell you.
If you’ve ever wondered, “Is this depression or menopause?”, this episode gives you clarity, science, and next steps—without confusion or shame.
Anti-inflammatory grocery guide: Cortisol + Inflammation Grocery List:https://www.vitalityoet.com/cortisol-grocerylist
TIMESTAMPS:
(00:00) – Intro: Why Antidepressants Come Up So Often in Midlife
(01:56) – How Hormonal Changes Mimic Depression
(03:21) – Estrogen, Serotonin & Mood Explained
(05:22) – The Role of Progesterone, GABA & Anxiety
(07:06) – Testosterone & Motivation in Midlife Women
(09:34) – When Antidepressants Help — and When Hormones Are the Real Issue
(10:15) – HRT vs SSRIs: What Works Best for Mood & Sleep
(13:11) – Understanding the Different Classes of Antidepressants
(20:41) – How Antidepressants Affect Hormones & Metabolism
(21:44) – Nutrition, Lifestyle & Natural Ways to Support Mental Health
(26:23) – Stress, Boundaries & Finding Peace During the Holidays
(30:13) – Therapy, Faith & Healing from the Inside Out
(32:35) – Final Thoughts: Addressing Root Causes & Feeling Like Yourself Again
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call
- how much you should eat🍴
- what you should eat 🌮
- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️
- specific resources to support you on your journey📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Check out our BRAND NEW workout subscription: https://coach.everfit.io/package/UF858169
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ Listen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
----© 2025 Stephanie Crassweller & VitalityOET
Thu, 11 Dec 2025 - 33min - 256 - Decoding Gut Health For Menopause Fat Loss | MMP Ep. 254
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much & what to eat
🍴🌮- exercise & lifestyle recommendations
🚶♀️🏋🏽♀️- specific resources to support you on your journey
📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolism
In this episode, Stephanie and Hannah dive deep into the gut-hormone connection and explain how your stool’s shape, color, and frequency reveal what’s really going on inside your body. From sluggish digestion that keeps your fat-storage pathways switched on to the telltale signs of poor bile flow or low stomach acid, they decode what your body’s trying to tell you — and how to fix it.
You’ll learn:
- What healthy poop should look like (and what your stool type says about your metabolism)
- How estrogen, bile flow, and gut bacteria shift during menopause- Simple daily habits to support digestion and fat loss (fiber, hydration, bile flow, stress reduction)
- When irregularity or stool changes may signal deeper gut or hormonal issues
- If you’ve been feeling bloated, sluggish, or stuck despite “doing everything right,” this episode will help you connect the dots between gut health and fat-burning.
🎧 Tune in now and start decoding your gut for better energy, better hormones, and better results.
TIMESTAMPS:
(00:00) – Intro: Why Poop Matters for Fat Loss & Hormones
(02:12) – How Gut Health Impacts Fat Burning & Inflammation
(04:12) – The Bristol Stool Chart Explained
(07:42) – Stress, Digestion & the Airport Story
(12:02) – What Stool Color Reveals About Your Health
(15:01) – Undigested Food & Low Stomach Acid
(17:54) – Floating Poop, Fats & Gallbladder Health
(20:14) – How Often Should You Poop?
(23:16) – When to See a Doctor About Gut Symptoms
(25:30) – 6 Simple Steps to Improve Digestion
(46:23) – Final Thoughts: Your Poop Is a Daily Report Card
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴
- what you should eat 🌮
- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️
- specific resources to support you on your journey📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Check out our BRAND NEW workout subscription: https://coach.everfit.io/package/UF858169
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ Listen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
----© 2025 Stephanie Crassweller & VitalityOET
Mon, 08 Dec 2025 - 54min - 255 - Fat Loss Self-Sabotage: When You Know What to Do - But Don’t | MMP Ep. 253
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismYou know what to do… so why aren’t you doing it?If you’ve ever tracked your food perfectly all week just to throw it out the window on the weekend — this one’s for you.
In this episode, we dig into the real reason you keep sabotaging your own fat loss progress. It’s not a lack of willpower, motivation, or discipline. It’s a lack of alignment.
I’ll walk you through how your values and daily actions can quietly pull you off track, how this disconnect triggers self-sabotage, and what it looks like when you finally start living in alignment with your goals.
Because fat loss isn’t just physical — it’s deeply personal. And when your mind and body are finally on the same page, results stop feeling so hard.
TIMESTAMPS:
(00:00) – Intro: Why You Know What to Do but Can’t Do It
(01:13) – What Self-Sabotage Really Looks Like
(02:50) – Success Doesn’t Equal Fulfillment
(05:10) – The Real Root of Self-Sabotage: Misalignment*
(07:28) – How Values & Virtues Shape Motivation
(11:24) – Connecting Your Habits to What Actually Matters
(16:44) – Why We Self-Sabotage When Chasing “Freedom”
(21:19) – How to Align Goals with Your Purpose & Stop Starting Over
(24:52) – Final Thoughts: Clarity Ends Self-SabotageCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website! - https://www.vitalityoet.com/‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all‣ Instagram: https://www.instagram.com/vitalityoet.stephanie‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: https://stan.store/vitalityoetstephanie‣ Email: stephanie@vitalityoet.com----© 2025 Stephanie Crassweller & VitalityOET
Thu, 04 Dec 2025 - 26min - 254 - 5 ways to increase calorie burn to lose fat in perimenopause and menopause | MMP Ep. 252
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismFeel like your body is holding onto every calorie for dear life? You’re not crazy—and it’s not just about calories in, calories out.
Its about what your body does with the calories it consumes: burn them for fuel or store them as fat. If you feel stuck, it’s a sign that your fat-burning pathway is blocked and your storage pathway is in overdrive.
In this episode, I’m breaking down the real reasons your body has stopped responding—and how to get your body good at burning calories again!
Because if you’re eating less, moving more, and still not seeing results...It’s time to stop blaming willpower and start understanding your biology.
🎧 Tune in now and learn how to make your body burn more by working smarter—not harder.
14 day holiday mini challenge
The holiday’s can make us feel overwhelmed quickly and our waist bands can feel the same🤣
I designed this 14 day mini challenge to help you stay on track WITHOUT feeling ashamed for having your favourite treats 🥧
It is simple, and not time consuming!
It set you up for a great 2026 rather than having to lose the 5-10 pounds you typically gain over the holidays!
What you'll get:
- Easy to follow toning workout programs for ALL fitness levels
- Body Weight + Band Travel Workout program
- Simple habits to navigate the holidays
- Private group chat + community + calls for extra support
- Some of our favourite recipes
- And MORE!
And a chance to win...
☕️ a Starbucks gift card (who doesn’t love those red cups!?!
🎁 an Amazon gift card
🏋🏽♀️ 12 months of exercise programming
🍴 customized 12 week macro plan
🎉 AND MORE!
Challenge starts Dec 8th!
Cost: $14.97 (~$21 CAD)
https://www.vitalityoet.com/offers/z9gbHTYP
TIMESTAMPS:
(00:00) – Intro: Why Your Calorie Burn Slows Down After 40
(01:27) – How Hormones Affect Metabolism & Fat Storage
(05:41) – The Four Ways Your Body Burns Calories
(09:28) – #1: Build Muscle – Your Metabolic Engine
(14:15) – #2: Eat More Strategically to Boost Metabolism
(22:18) – #3: Manage Stress & Cortisol to Stop Fat Storage
(31:43) – #4: Prioritize Sleep & Recovery
(36:15) – #5: Support Your Mitochondria – The Real Energy Makers
(40:29) – What to Avoid & How to Create a Fat-Burning EnvironmentCONNECT WITH ME ONLINE:‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website! - https://www.vitalityoet.com/‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all‣ Instagram: https://www.instagram.com/vitalityoet.stephanie‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: https://stan.store/vitalityoetstephanie‣ Email: stephanie@vitalityoet.com----© 2025 Stephanie Crassweller & VitalityOET
Mon, 01 Dec 2025 - 47min - 253 - How to Prepare and Recover from a Hysterectomy: What Every Woman Needs to Know | MMP Ep. 251
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismYou’ve probably heard the surgical details — but what about the after?
What about your hormones, your energy, your metabolism, and how your body feels in the weeks and months that follow?
In this episode, we’re diving deep into how to prepare and recover from a hysterectomy — not just physically, but hormonally and metabolically.
This is for the woman who wants to go into surgery empowered, not fearful — and come out the other side with a plan to heal, rebalance, and thrive.
Here’s what we’ll cover:
✅ How to prepare your body before surgery — optimizing inflammation, protein intake, nutrient levels, and gut health so healing is faster.
✅ What really happens to your hormones after a partial or full hysterectomy — and what symptoms to expect (even if your ovaries are left in).
✅ How to support your liver and thyroid post-surgery for better hormone clearance and energy.
✅ The most important nutrients for wound healing, tissue repair, and restoring energy.
✅ How to get back into exercise — and what to do to protect your metabolism while you recover.
✅ How to manage the emotional side — grief, identity, and the hormonal rollercoaster no one warns you about.
This isn’t just about recovery — it’s about rebuilding your body with intention.
Whether your surgery is scheduled, recent, or years ago, this episode will help you understand what’s happening, what to expect, and what steps can make all the difference in your healing journey.
TIMESTAMPS:
(00:00) – Intro: What to Expect Before and After a Hysterectomy
(00:55) – The Emotional Side: Grief, Identity & Mental Preparation
(08:02) – How to Prepare Nutritionally for Surgery
(12:22) – Supporting Detoxification, Liver & Gut Health
(19:34) – Post-Surgery Recovery Tips: Rest, Nutrition & Movement
(26:06) – Hormone Changes After Hysterectomy & Surgical Menopause
(32:05) – Why Progesterone Still Matters After Uterus Removal
(37:37) – PCOS, Endometriosis & Thyroid Risks After Surgery
(46:12) – Final Thoughts & Preparing Your Mindset for RecoveryCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website! - https://www.vitalityoet.com/‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all‣ Instagram: https://www.instagram.com/vitalityoet.stephanie‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: https://stan.store/vitalityoetstephanie‣ Email: stephanie@vitalityoet.com----© 2025 Stephanie Crassweller & VitalityOET
Thu, 27 Nov 2025 - 47min - 252 - 5 Trade Offs to Accelerate Fat Loss Over 40 | MMP Ep. 250
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismHead to this link to hear what our coaches are willing and not willing to trade off to reach physique goals here: https://www.loom.com/share/ac15ea38147048eda311e5a03a7b965e (jump to 35 minute mark)
Everyone wants faster results — but few talk about the trade-offs that come with them.
In this episode, we’re breaking down what it really takes to accelerate fat loss in perimenopause and menopause — without wrecking your metabolism, hormones, or sanity.
You’ll learn:
⚖️ What “realistic” fat loss actually looks like (and how much you can expect to lose per week)
💪 The healthy body fat % ranges for women over 40 — and the danger zone where hormones start to crash
🔥 The five trade-offs that truly move the needle: consistency, structure, recovery, patience, and boundaries
🧠 Why faster doesn’t always mean better — and how to speed up results without triggering fat-storage mode
💤 How stress, sleep, and recovery impact fat loss just as much as your workouts
If you’ve been doing “everything right” but still feel stuck, this episode will help you understand what your body is asking for — and how to choose the right trade-offs for your season of life.
TIMESTAMPS:
(00:00) – Intro: The Realistic Trade-Offs of Fat Loss
(01:45) – Why Fat Loss Isn’t Linear (and What to Expect)
(04:24) – The Truth About Faster Fat Loss & Maintenance
(05:03) – Nutrition Trade-Offs: Hunger, Structure & Flexibility
(10:23) – Training Trade-Offs: Smarter Workouts vs. Overtraining
(16:55) – Social & Lifestyle Trade-Offs: Alcohol, Sleep & Boundaries
(25:14) – Understanding Body Fat Levels & What’s Sustainable
(31:58) – Setting Realistic Goals & Building Long-Term Success
(39:38) – Final Thoughts: Choosing Trade-Offs That Fit Your Season of LifeCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website! - https://www.vitalityoet.com/‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all‣ Instagram: https://www.instagram.com/vitalityoet.stephanie‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: https://stan.store/vitalityoetstephanie‣ Email: stephanie@vitalityoet.com----© 2025 Stephanie Crassweller & VitalityOET
Mon, 24 Nov 2025 - 42min - 251 - Fasting for Fat Loss: The 7 Biggest Mistakes Women Make | MMP Ep. 249
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismYou’ve heard fasting can boost fat loss, balance hormones, and improve energy… but for many women, it’s doing the opposite.
In this episode, I break down the 7 biggest fasting mistakes women make — and how to fix them so you can finally see results without wrecking your metabolism, hormones, or mood.
You’ll learn:
⚡ The fasting myths keeping women stuck in “storage mode”
💥 How fasting affects your cortisol, thyroid, and estrogen balance
🔥 The best ways to use fasting strategically for fat loss after 40
If you’ve been fasting harder but feeling worse — this episode will help you fast smarter, not longer.TIMESTAMPS:
(00:00) – Intro: Fasting for Fat Loss – Is It Helping or Hurting You?
(01:20) – Why Most Fasting Advice Doesn’t Work for Women
(03:17) – Mistake #1: Fasting to Fix the Wrong Problem
(05:06) – Mistake #2: Using Fasting as a Calorie Deficit
(07:31) – The Stress Bucket: Why Fasting Backfires in Midlife
(10:38) – What Research Really Says About Fasting for Women
(17:24) – Mistake #3: Ignoring Protein & Muscle Maintenance
(20:03) – Mistake #4: Fasting on Top of Chronic Stress
(23:22) – Hormones, Thyroid & the Fasting Connection
(25:47) – Nutrient Deficiencies & Food Quality During Fasting
(28:28) – Sleep, Cortisol & Blood Sugar Regulation
(32:26) – Final Thoughts: Why Fasting Isn’t Evil — Just MisusedCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website! - https://www.vitalityoet.com/‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all‣ Instagram: https://www.instagram.com/vitalityoet.stephanie‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: https://stan.store/vitalityoetstephanie‣ Email: stephanie@vitalityoet.com----© 2025 Stephanie Crassweller & VitalityOET
Thu, 20 Nov 2025 - 35min - 250 - 8 Systems That Decide Whether Food Becomes Energy or Fat - Why Your Body Stores Instead of Burns | MMP Ep. 248
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismCalories in, calories out stopped working for you?That’s because you’re forgetting one critical piece…💥 What is your body actually doing with the calories you eat?
Are they being used as energy — or stored as fat?
The truth is, your body isn’t a simple math equation. It’s a metabolic system made up of 8 key players that decide what happens to every bite you eat.
In this episode, I break down:
- The 8 systems that determine whether your body burns or stores calories — mitochondria, thyroid, liver, adrenals, pancreas, gut, muscles, and hormones.
- Why under-eating, overtraining, and stress can shut down your metabolism even when you’re “doing everything right.”
- The real reason your body doesn’t feel safe enough to burn fat.
- What to do to turn your metabolism back on — no more guesswork, no more punishment.
Your body isn’t broken — it’s just responding to how it’s being treated.
When you support these 8 systems, your body stops storing and starts trusting you again.
✨ You were designed to burn, build, and thrive. Let’s help your body remember that.
For more information:
Mitochondria https://youtu.be/53znRT5lNq0
Thyroid https://youtu.be/uGZuyWrUuMY
Liver detox https://youtu.be/b7Vt3Anj_Wk
Cortisol https://youtu.be/3b1hmZQsSEk
Insulin https://youtu.be/Wu2wPrkDP-0
TIMESTAMPS:
(00:00) – Intro: Why Your Body Stores Food as Fat Instead of Fuel
(01:30) – The Role of Mitochondria: Your Body’s Power Plants
(07:30) – The Thyroid: Your Metabolic Thermostat(13:30) – The Liver: Your Body’s Detox & Energy Command Center
(18:15) – Stress & The Adrenals: How Cortisol Stops Fat Burning
(25:14) – Blood Sugar & Insulin Resistance Explained
(29:30) – Gut Health, Muscle Mass & Metabolic Flexibility
(35:00) – Hormones: The Conductors of Your Metabolic Symphony
(40:05) – Why “Eat Less, Move More” Doesn’t WorkCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website! - https://www.vitalityoet.com/‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all‣ Instagram: https://www.instagram.com/vitalityoet.stephanie‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: https://stan.store/vitalityoetstephanie‣ Email: stephanie@vitalityoet.com----© 2025 Stephanie Crassweller & VitalityOET
Mon, 17 Nov 2025 - 42min - 249 - Creatine for Fat Loss, Energy and Combating Brain Fog in Menopause | MMP Ep. 247
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismYou’ve probably heard of creatine as a “gym supplement” — but what if I told you it’s one of the most powerful tools for women in perimenopause and menopause to support energy, metabolism, and muscle?
In this episode, we break down why creatine isn’t just for athletes — it’s for every woman who wants to protect her muscle, boost brain health, and keep her metabolism strong as hormones shift.
You’ll learn:
💪 Why creatine helps fight muscle loss (and why that matters for fat loss)
🧠 How it supports brain health, focus, and mood during hormonal changes
🔥 The surprising link between creatine, thyroid health, and metabolic energy
💧 The right type and dose for women — and how to take it for best results
If you’re feeling tired, weaker, or like your workouts “don’t hit the same” anymore — this is the episode that will change how you see creatine forever.
Get 20% off my favourite brand of creatine by using code 'vitalityoet' legionathletics.rfrl.co/ymrdx
TIMESTAMPS:
(00:00) – Intro: Why Creatine Isn’t Just for Gym Bros
(01:30) – Why Women Need More Creatine in Midlife(
03:10) – How Creatine Boosts Energy, Fat Burning & Metabolism
(07:01) – Muscle, Hormones & the Menopause Connection
(12:05) – Brain Health, Mood & Cognitive Benefits
(13:27) – Strength, Recovery & Stress Resilience
(15:55) – Blood Sugar, Inflammation & Hormone Support
(20:51) – Myths About Creatine Debunked
(24:36) – How to Start Taking Creatine (Dosage, Timing & Brands)
(27:55) – Final Thoughts & RecommendationsCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website! - https://www.vitalityoet.com/‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all‣ Instagram: https://www.instagram.com/vitalityoet.stephanie‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: https://stan.store/vitalityoetstephanie‣ Email: stephanie@vitalityoet.com----© 2025 Stephanie Crassweller & VitalityOET
Thu, 13 Nov 2025 - 28min - 248 - When Progesterone HRT makes you feel worse - 4 reasons why | MMP Ep. 244
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismYou started progesterone HRT hoping to finally sleep better, calm your anxiety, and feel balanced again…But instead? You feel worse.
In this episode, I’m breaking down why progesterone therapy can actually backfire in some women — and how to fix it.
You’ll learn:
💥 The 4 most common reasons progesterone makes symptoms worse
🧠 How histamine, cortisol, and nutrient deficiencies change how your body processes it
⚖️ What to do so you can actually reap the benefits of progesterone without feeling moody, puffy, or anxious
If you’ve ever wondered, “Why do I feel worse on something that’s supposed to help me?” — this one will make everything click.
TIMESTAMPS:
(00:00) – Intro: Why You Feel Worse on Progesterone HR
(02:23) – When Progesterone Backfires: Hormone Imbalance & Dosage Issues
(06:27) – How Gut, Liver & Stress Impact Progesterone Tolerance
(07:07) – Progesterone, Histamines & Glutamate Explained
(10:15) – Nutrients That Help Your Body Use Progesterone Properly
(11:08) – The Role of Cortisol, Stress & Detox Pathways
(16:02) – Bioidentical vs Synthetic Progesterone
(17:18) – How to Make Progesterone Work for You
(25:34) – Final Thoughts: Root Causes, Recovery & Next StepsCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website! - https://www.vitalityoet.com/‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all‣ Instagram: https://www.instagram.com/vitalityoet.stephanie‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: https://stan.store/vitalityoetstephanie‣ Email: stephanie@vitalityoet.com----© 2025 Stephanie Crassweller & VitalityOET
Mon, 03 Nov 2025 - 30min - 247 - MTHFR, Methylation & Menopause: The Hidden Link Between Your Genes, Detox, and Fat Loss | MMP Ep. 246
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolism
In this episode, we’re diving into how methylation and the MTHFR gene impact your metabolism, detox pathways, and fat loss — especially in women over 40.
When methylation isn’t working properly, your body struggles to:
- Detoxify estrogen efficiently (hello, estrogen dominance + stubborn fat)
- Clear toxins and inflammation that block thyroid function
- Activate key nutrients like folate, B12, and choline (needed for liver and brain health)
- Produce neurotransmitters that stabilize mood and motivation
In other words — your “fat-burning pathways” aren’t just about food or workouts.
They’re biochemical.
And when they’re blocked, your body gets stuck in protect mode — holding onto fat, toxins, and frustration.
We’ll cover:
✅ What methylation actually is (in normal-person language)
✅ What the MTHFR gene does — and why 40–50% of women carry it
✅ How it affects detox, hormones, and metabolism in perimenopause and menopause
✅ Key nutrients that support methylation (and which forms to look for)
✅ How to improve methylation naturally to reactivate fat burning
If you’ve ever been told your labs are “normal” but you know something’s off — this episode will help you connect the dots between your genes, hormones, and metabolism.TIMESTAMPS:
(00:00) – Intro: What Is Methylation & Why It Matters
(01:45) – How Methylation Affects Fat Burning & Hormone Balance
(06:16) – The Link Between Methylation, Stress & Fat Storage
(16:01) – Why Women Struggle More With Methylation
(23:48) – How Poor Methylation Shows Up in Midlife
(28:25) – Hormones, Stress & Environmental Load
(44:24) – MTHFR Genes, Mood & Detox Explained
(51:48) – How to Support Methylation Naturally
(58:59) – Final Thoughts: Focus on the Big Rocks
CONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website! - https://www.vitalityoet.com/‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all‣ Instagram: https://www.instagram.com/vitalityoet.stephanie‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: https://stan.store/vitalityoetstephanie‣ Email: stephanie@vitalityoet.com----© 2025 Stephanie Crassweller & VitalityOET
Mon, 10 Nov 2025 - 1h 04min - 246 - Lead Exposure and How to Detox | MMP Ep. 245
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismThere’s been a lot of panic online lately about lead in protein powder — but here’s the truth: that’s not where most of your exposure is coming from.In this episode, we’re cutting through the fear and diving into the facts about lead exposure, where it really comes from, how it impacts your body, and how to safely support detoxification.
You’ll learn:
✅ The top hidden sources of lead exposure (hint: it’s not your smoothie)
✅ How lead affects hormones, metabolism, and inflammation
✅ The nutrients and daily habits that help your body eliminate heavy metals naturally
If you’ve been feeling overwhelmed by all the headlines, this episode will help you understand what actually matters — and how to protect your health without the fear.
My Favourite Protein Powder - use code vitalityoet for 20% off legionathletics.rfrl.co/ymrdxTIMESTAMPS:
(00:00) – Intro: The Truth About Lead in Protein Powders
(02:22) – Common Sources of Lead Exposure
(05:34) – How Lead Affects Hormones, Fat Loss & Detoxification
(09:57) – Who’s Most at Risk for Lead Buildup
(10:34) – How to Support Lead Clearance Naturally
(11:51) – Liver, Gut & Detox Pathway Support
(14:45) – Simple Lifestyle Swaps to Reduce Exposure
(17:05) – Stress, Movement & Detox: Why Basics Matter Most
(21:37) – Protein Powders Steph Recommends & Final Thoughts
CONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website! - https://www.vitalityoet.com/‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all‣ Instagram: https://www.instagram.com/vitalityoet.stephanie‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: https://stan.store/vitalityoetstephanie‣ Ema
Thu, 06 Nov 2025 - 22min - 245 - Early Perimenopause (your 30s and 40s) | MMP Ep. 239
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolism
Most women think menopause is something that happens way later — in their 50s. But what no one tells you is that the first stage of this transition, perimenopause, can start much earlier — even in your mid-30s to early 40s.
And here’s the kicker: it often sneaks up on you. Suddenly your cycle shifts, your moods swing, and your body doesn’t respond to the things that used to work. You’re left wondering, “Is something wrong with me?”
Today, we’re unpacking:
What early perimenopause actually is
The first symptoms you may notice
How it impacts hormones, energy, and even weight
And most importantly — how to stay on top of things so you don’t feel blindsided.
TIMESTAMPS:
(00:00) – Intro
(01:25) – What Happens in Early Perimenopause
(03:36) – How Hormones Begin to Change
(06:26) – The Role of Stress, Cortisol & Metabolism
(10:36) – Why Old Fat Loss Strategies Stop Working
(18:38) – How to Support Your Hormones Naturally
(25:10) – Advocating for Your Health & Moving ForwardCONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537*
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ Listen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
----
© 2025 Stephanie Crassweller & VitalityOET
Thu, 16 Oct 2025 - 30min - 243 - Ovarian Aging and Early Menopause Health Risks | MMP Ep. 243
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismMost women think ovarian aging only matters if you want babies. But when your ovaries age faster, your whole body pays the price. Estrogen is protective for your brain, your mood, your bones, your heart, even your metabolism. The earlier that estrogen fades, the earlier all those protections are gone.
In this episode I cover:
- The risks of early ovarian aging
- What causes early ovarian aging
- How to slow it down
TIMESTAMPS:
(00:00) – Intro: What Is Early Ovarian Aging
(01:07) – Why Estrogen Loss Impacts Every System
(04:51) – How Stress & Trauma Accelerate Ovarian Aging
(07:39) – The Role of Cortisol, Inflammation & Mitochondria
(10:51) – How Declining Estrogen Affects Brain & Mood
(14:05) – Why Midlife Stress Makes Symptoms Worse
(15:11) – How to Slow Ovarian Aging Naturally
(21:17) – Lifestyle, Nutrition & Hormone Support Strategies
(23:39) – Final Message: You’re Not Broken — You Can RebuildCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website! - https://www.vitalityoet.com/‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all‣ Instagram: https://www.instagram.com/vitalityoet.stephanie‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: https://stan.store/vitalityoetstephanie‣ Email: stephanie@vitalityoet.com----© 2025 Stephanie Crassweller & VitalityOET
Thu, 30 Oct 2025 - 25min - 242 - Hair Loss Over 40 - How to prevent it and grow it back | MMP Ep. 242
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismIt’s more than just hair.
The shedding, the thinning at your temples, the loss of volume that makes you feel like your hair just isn’t yours anymore—it’s not vanity.
It’s a signal.
We’ve been told hair loss in midlife is “just hormones.”
But the truth? It’s not just estrogen or progesterone quietly declining—it’s the way your whole system responds to change.
Stress, thyroid shifts, nutrient depletion, blood sugar swings, even how you’re eating and exercising all join the conversation happening at the root.
In today’s episode, we’re tracing the full story behind hair loss in perimenopause:
How hormonal shifts—especially falling estrogen and progesterone—set the stage for thinning.The role stress, cortisol, and inflammation play in sending follicles into “survival mode.”Why iron, protein, and micronutrients like zinc, selenium, and vitamin D are the unsung heroes of regrowth.How under-eating, overtraining, or unstable blood sugar quietly tells your body, “Now’s not the time to grow.”And why circulation, gut health, and scalp tension can make or break the healing process.Because hair loss after 40 isn’t random—it’s your body speaking through your roots.
When you learn to listen, support, and nourish instead of fight, your hair can recover—slowly, steadily, from the inside out.
TIMESTAMPS:
(00:00) – Intro: Why Hair Loss Happens in Perimenopause & Menopause
(01:52) – The Hormonal Causes of Thinning Hair
(07:35) – How Stress & Cortisol Trigger Hair Shedding
(11:29) – Nervous System Regulation, Sleep & Recovery
(18:55) – Key Nutrients for Hair Growth (Iron, Protein, B Vitamins & More)
(24:06) – Under-Eating, Blood Sugar & Inflammation
(36:09) – Exercise, Circulation & Scalp Health
(54:44) – Long-Term Healing, Consistency & Final AdviceCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website! - https://www.vitalityoet.com/‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all‣ Instagram: https://www.instagram.com/vitalityoet.stephanie‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: https://stan.store/vitalityoetstephanie‣ Email: stephanie@vitalityoet.com----© 2025 Stephanie Crassweller & VitalityOET
Mon, 27 Oct 2025 - 59min - 241 - Hormones, Histamine & Mast Cells: The Missing Link Behind Women’s Symptoms | MMP Ep. 241
<p><strong>‣ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION call:</strong><br>
- how much & what to eat 🍴🌮<br>
- exercise & lifestyle recommendations 🚶♀️🏋🏽♀️<br>
- specific resources to support you on your journey 📕<br>
<a href="https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom">https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom</a></p>
<p><strong>‣ Take The Fat Loss Fix Quiz:</strong><br>
<a href="https://1ck2gu1qfir.typeform.com/menometabolism">https://1ck2gu1qfir.typeform.com/menometabolism</a></p>
<p>You go in for your annual labs, and a few days later, the nurse calls: “Your cholesterol is high.”</p>
<p>Instant panic. Your mind jumps straight to heart attack, clogged arteries, or medication.</p>
<p>And the most frustrating part? You’re doing everything “right.”</p>
<p>You’re eating clean, exercising, maybe even cutting back on sugar and carbs.</p>
<p>So why, suddenly in midlife, do cholesterol numbers seem to creep higher — even when nothing in your lifestyle has changed?</p>
<p><strong>Here’s the truth:</strong> it’s not just about what’s on your plate. It’s about what’s happening with your hormones.</p>
<p>Because in midlife, cholesterol isn’t just a diet story — it’s a hormone story.</p>
<p><strong>TIMESTAMPS:</strong><br>
(00:00) – Intro: Why Cholesterol Rises in Midlife<br>
(01:28) – The Hormone Connection to Cholesterol<br>
(04:12) – How Estrogen Decline Changes Fat & Cholesterol Levels<br>
(05:54) – The Role of Stress, Cortisol & Midlife Metabolism<br>
(08:02) – Common Myths About Cholesterol<br>
(16:14) – The Truth About Statins & Mitochondrial Health<br>
(18:22) – How to Improve Cholesterol Naturally<br>
(29:18) – Final Thoughts & Next Steps</p>
<hr>
<p><strong>CONNECT WITH ME ONLINE:</strong></p>
<p><strong>‣ Book a COMPLEMENTARY CONSULTATION and CALORIE CALCULATION call:</strong><br>
- how much you should eat 🍴<br>
<a href="https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom">https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom</a></p>
<p><strong>‣ Check out our BRAND NEW workout subscription:</strong><br>
<a href="https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout">https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout</a></p>
<p><strong>‣ Join our community!</strong> Metabolism and Menopause by Vitality - Secrets for Fat Loss:<br>
<a href="https://m.facebook.com/groups/969761266958379">https://m.facebook.com/groups/969761266958379</a></p>
<p><strong>‣ Apply for coaching with us!</strong><br>
<a href="https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom">https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom</a></p>
<p><strong>‣ Our Website!</strong><br>
<a href="https://www.vitalityoet.com/">https://www.vitalityoet.com/</a></p>
<p><strong>‣ Learn more about DUTCH hormone testing with VitalityOET:</strong><br>
<a href="https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537">https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537</a></p>
<p><strong>‣ Menopause supplements</strong> (use code VITALITY10 for 10% off your order):<br>
<a href="https://shop.nutritiondynamic.com/collections/all">https://shop.nutritiondynamic.com/collections/all</a></p>
<p><strong>‣ Instagram:</strong><br>
<a href="https://www.instagram.com/vitalityoet.stephanie">https://www.instagram.com/vitalityoet.stephanie</a></p>
<p><strong>‣ Listen to the Podcast on Apple or Spotify:</strong><br>
<p><strong>‣ All other links:</strong><br>
<a href="https://stan.store/vitalityoetstephanie">https://stan.store/vitalityoetstephanie</a></p>
<p><strong>‣ Email:</strong><br>
<a href="mailto:stephanie@vitalityoet.com">stephanie@vitalityoet.com</a></p>
<hr>
<p>© 2025 Stephanie Crassweller & VitalityOET</p>
Thu, 23 Oct 2025 - 33min - 240 - High Cholesterol In Menopause - It has nothing to do with dietary cholesterol | MMP Ep. 240
<p><strong>‣ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION call:</strong><br>
- how much & what to eat 🍴🌮<br>
- exercise & lifestyle recommendations 🚶♀️🏋🏽♀️<br>
- specific resources to support you on your journey 📕<br>
<a href="https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom">https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom</a></p>
<p><strong>‣ Take The Fat Loss Fix Quiz:</strong><br>
<a href="https://1ck2gu1qfir.typeform.com/menometabolism">https://1ck2gu1qfir.typeform.com/menometabolism</a></p>
<p>You go in for your annual labs, and a few days later, the nurse calls: “Your cholesterol is high.”</p>
<p>Instant panic. Your mind jumps straight to heart attack, clogged arteries, or medication.</p>
<p>And the most frustrating part? You’re doing everything “right.”</p>
<p>You’re eating clean, exercising, maybe even cutting back on sugar and carbs.</p>
<p>So why, suddenly in midlife, do cholesterol numbers seem to creep higher — even when nothing in your lifestyle has changed?</p>
<p><strong>Here’s the truth:</strong> it’s not just about what’s on your plate. It’s about what’s happening with your hormones.</p>
<p><strong>Today, we’re unpacking:</strong></p>
<ul>
<li>Why cholesterol rises in menopause (even with a healthy lifestyle)</li>
<li>The real connection between estrogen and cholesterol</li>
<li>What your labs actually mean — beyond “total cholesterol”</li>
<li>How to support healthy levels without extreme restriction or fear</li>
</ul>
<p>Because in midlife, cholesterol isn’t just a diet story — it’s a hormone story.</p>
<p><strong>TIMESTAMPS:</strong><br>
(00:00) – Intro: Why Cholesterol Rises in Midlife<br>
(01:28) – The Hormone Connection to Cholesterol<br>
(04:12) – How Estrogen Decline Changes Fat & Cholesterol Levels<br>
(05:54) – The Role of Stress, Cortisol & Midlife Metabolism<br>
(08:02) – Common Myths About Cholesterol<br>
(16:14) – The Truth About Statins & Mitochondrial Health<br>
(18:22) – How to Improve Cholesterol Naturally<br>
(29:18) – Final Thoughts & Next Steps</p>
<hr>
<p><strong>CONNECT WITH ME ONLINE:</strong></p>
<p><strong>‣ Check out our BRAND NEW workout subscription:</strong><br>
<a href="https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout">https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout</a></p>
<p><strong>‣ Join our community!</strong> Metabolism and Menopause by Vitality - Secrets for Fat Loss:<br>
<a href="https://m.facebook.com/groups/969761266958379">https://m.facebook.com/groups/969761266958379</a></p>
<p><strong>‣ Apply for coaching with us!</strong><br>
<a href="https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom">https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom</a></p>
<p><strong>‣ Our Website!</strong><br>
<a href="https://www.vitalityoet.com/">https://www.vitalityoet.com/</a></p>
<p><strong>‣ Learn more about DUTCH hormone testing with VitalityOET:</strong><br>
<a href="https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537">https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537</a></p>
<p><strong>‣ Menopause supplements</strong> (use code VITALITY10 for 10% off your order):<br>
<a href="https://shop.nutritiondynamic.com/collections/all">https://shop.nutritiondynamic.com/collections/all</a></p>
<p><strong>‣ Instagram:</strong><br>
<a href="https://www.instagram.com/vitalityoet.stephanie">https://www.instagram.com/vitalityoet.stephanie</a></p>
<p><strong>‣ All other links:</strong><br>
<a href="https://stan.store/vitalityoetstephanie">https://stan.store/vitalityoetstephanie</a></p>
<p><strong>‣ Email:</strong><br>
<a href="mailto:stephanie@vitalityoet.com">stephanie@vitalityoet.com</a></p>
<hr>
<p>© 2025 Stephanie Crassweller & VitalityOET</p>
Mon, 20 Oct 2025 - 31min
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