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 20sShifts in estrogen, progesterone, muscle, stress, and inflammation change how your metabolism interprets a deficit.• The real reason fat loss stallsMost women don’t have a calorie problem — they have a calorie utilization problem.• What MUST happen before a deficit worksLearn 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 waySmall, sustainable drops… protein prioritized… carbs used strategically… lifting over punishment… sleep + recovery as non-negotiables.• When dieting is actually the WRONG moveHigh 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 Losshttps://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=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:https://stan.store/vitalityoetstephanieEmail: [email protected]© 2026 Stephanie Crassweller & VitalityOET