The Metabolism and Menopause Podcast

☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠Detox Grocery List: https://www.vitalityoet.com/detox-foodsDUTCH 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 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: [email protected] • 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----© 2026 Stephanie Crassweller & VitalityOET

☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠Join 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 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: [email protected] • 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----© 2026 Stephanie Crassweller & VitalityOET

☎️ 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% offHot 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 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: [email protected] • 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----© 2026 Stephanie Crassweller & VitalityOET

☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠Join 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 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: [email protected] • 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----© 2026 Stephanie Crassweller & VitalityOET

☎️ 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/vagusTracking 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 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: [email protected] • 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----© 2026 Stephanie Crassweller & VitalityOET

☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠MMP 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 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: [email protected] • 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----© 2026 Stephanie Crassweller & VitalityOET

☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠Fiber 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 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: [email protected] • 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----© 2026 Stephanie Crassweller & VitalityOET

☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠Sleep Guide: https://www.vitalityoet.com/sleepguideYou’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.stephanie⁠⁠⁠⁠Email: ⁠⁠⁠⁠[email protected]⁠⁠⁠⁠ All Resources: ⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠

☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠Mitochondria Guide: https://www.vitalityoet.com/mitochondriaWhy 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.stephanie⁠⁠⁠Email: ⁠⁠⁠[email protected]⁠⁠⁠ All Resources: ⁠⁠⁠https://stan.store/vitalityoetstephanie⁠

☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠You’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 proteinIf 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.stephanie⁠⁠Email: ⁠⁠[email protected]⁠⁠ All Resources: ⁠⁠https://stan.store/vitalityoetstephanie

☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠Check 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.stephanie⁠Email: ⁠[email protected]⁠ All Resources: ⁠https://stan.store/vitalityoetstephanie

📕 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-zoom⁠⁠⁠⁠⁠⁠Reverse 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.stephanieEmail: [email protected] All Resources: https://stan.store/vitalityoetstephanie

☎️ 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-foodsGLP-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 fatStall quicklyFeel weaker and flatterOr 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.stephanie⁠Email: ⁠[email protected]⁠ All Resources: ⁠https://stan.store/vitalityoetstephanie

☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: ⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠Most 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: ⁠[email protected]⁠ All Resources: ⁠https://stan.store/vitalityoetstephanie⁠

☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠How 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: [email protected] 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/

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-zoom⁠⁠⁠⁠⁠⁠You’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: [email protected] All Resources: https://stan.store/vitalityoetstephanie

MMP Ep. 282: https://open.spotify.com/episode/0oiORKGMCNVUvNCuPgwPNi?si=qBtACk6MRKOFIeddQPGsigBook Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠If 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: [email protected] All Resources: https://stan.store/vitalityoetstephanie

Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠You 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: [email protected] All Resources: https://stan.store/vitalityoetstephanie

BLOOD SUGAR CONTROL GUIDE: https://www.vitalityoet.com/menopausebloodsugarBook Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠You 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:[email protected] All Resources:https://stan.store/vitalityoetstephanie

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: [email protected] All Resources: https://stan.store/vitalityoetstephanie

🎁 Stephanie's Birthday Giveaway: https://1ck2gu1qfir.typeform.com/bday2026Bloating, 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:[email protected] All Resources:https://stan.store/vitalityoetstephanie

🎁 Stephanie's Birthday Giveaway: https://1ck2gu1qfir.typeform.com/bday2026You 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 extremeHow 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 spouseHow to communicate your health goals without it turning into conflict or resentmentWhat real spousal support actually looks like—and how to invite it without guiltWhy sustainable health requires alignment, not perfection, especially in marriageThis episode is for the woman who:Feels torn between caring for herself and keeping the peace at homeWants her partner’s support but doesn’t know how to ask for itIs navigating a full season of life and doesn’t want her health to be the casualtyYou 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:[email protected] All Resources:https://stan.store/vitalityoetstephanie

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 Losshttps://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=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

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 Losshttps://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=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:https://stan.store/vitalityoetstephanieEmail: [email protected]© 2025 Stephanie Crassweller & VitalityOET

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 Losshttps://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=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

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 Listhttps://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 #InflammationAndWeightLossTIMESTAMPS:(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 Losshttps://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=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

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 + Recipeshttps://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 Losshttps://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=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

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

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 Losshttps://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=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

Challenge starts Feb 9th!https://coach.everfit.io/package/RU771883FREE 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 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

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 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

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 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

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 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

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 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

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 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 on: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

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 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 on: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

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 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 on: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

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 Acceleratorhttps://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 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 on: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

‣ 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 Acceleratorhttps://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:[email protected]© 2025 Stephanie Crassweller & VitalityOET

‣ 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/menometabolism6 week Fat Loss Accelerator Program: 6 Week Inflammation + Detox and Fat Loss Accelerator:https://www.vitalityoet.com/6weekfatlossIf 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=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links:https://stan.store/vitalityoetstephanie‣ Email: [email protected]© 2025 Stephanie Crassweller & VitalityOET

6 week fat loss accelerator: https://www.vitalityoet.com/6weekfatlossIf 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 VitalityOET2. The optimal ranges3. What each marker actually measures4. Symptoms when it’s off5. Why it matters for women 40+6. Its impact on fat loss7. Real-world lab combinations & how we build your customized planThis is where the lightbulb moment happensTIMESTAMPS:(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 WorksBook 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=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠‣ Email: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ 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/menometabolismRest 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

‣ 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/menometabolismIf 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 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‣ 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: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ 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: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ 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/menometabolismSo 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-grocerylistTIMESTAMPS:(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 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: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ 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/menometabolismIn 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 CardCONNECT 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: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ 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: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ 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 challengeThe 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/z9gbHTYPTIMESTAMPS:(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: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ 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: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ 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 workoutsIf 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: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET