The Metabolism and Menopause Podcast

You're working out, watching your carbs, saying no to wine (mostly)...So WHY does your body feel like it's on strike?If you're in perimenopause, welcome to the hormonal circus—where your thyroid and adrenals are the ringleaders of chaos.In this episode, we're breaking down:- Why your body's acting like a moody teenager with a broken metabolism- How stress turns your thyroid into a couch potato- How your thyroid can literally stress you out- What your other hormones are doing to contribute to the gong show-The sneaky reason your fat-burning switch is stuck on “off”-And what to do when your hormones are basically ghosting your effortsIf you've ever said “I swear my body's gaslighting me,” this one's for you. You're not crazy. You're just in perimenopause—and your hormones are being a little dramatic.Supplement Guide: https://www.vitalityoet.com/menopausesupplementsTIMESTAMPS:(00:00) - Intro(01:58) - Overview of Thyroid + Adrenals(03:55) - The connection between thyroid, stress & the adrenals(09:23) - Hypothyroidism (18:20) - Hyperthyroidism(26:45) - Causes of Thyroid issues(35:10) - How does all connect to Menopause?(51:31) - How to support your Thyroid and improve your stress response(01:02:20) - Getting your blood markers tested(01:05:20) - Final thoughts + remindersCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

Most women aren't told that perimenopause doesn't just begin with hot flashes—it often starts silently in your 30s, long before your periods stop. And what's worse? Your symptoms keep shifting… leaving you confused, exhausted, and feeling like nothing is working.In today's episode, we're breaking the silence and exposing the 4 stages of perimenopause no one talks about—from the very first subtle hormone shifts to the final transition into menopause. You'll learn how each stage impacts your metabolism, mood, weight, energy, sleep, and more.Whether you're noticing changes for the first time or deep in the hormonal storm, this episode will help you finally make sense of what your body is going through—so you can respond with clarity instead of confusion.

You're eating gluten-free, low-sugar, high-protein everything.Smoothies. Bars. Wraps. Veggie chips. Even the yogurt says “gut health!” But your digestion's a mess, your cravings won't quit—and fat loss feels impossible.Here's the harsh truth: most of what's marketed as “healthy” is ultra-processed junk in disguise. And it could be wrecking your hormones, metabolism, and fat-burning ability—especially after 40.In this episode, I'm exposing:- Why processed foods—even the “clean” ones—keep you overeating- How they sneakily disrupt hunger hormones like leptin and ghrelin- The surprising way they spike insulin and inflammation (even if they're low-carb)- Why they're absorbed faster, leave you hungrier, and slow digestion- The misleading labels behind your “health foods” (I'm looking at you, protein bars)And no—you don't have to be perfect. But if your food is more lab than farm, it might be time to rethink what's really “healthy.”This one might sting a little… but it'll set you free.Press play to uncover what's really going on with your plate—and how to fix it without dieting harder.TIMESTAMPS:(00:00) - Intro(01:46) - What is food processing & the different ways to do it(06:06) - The impacts of food processing on your body (whole foods vs processed)(14:24) - Inflammation, fat loss & processed foods(20:07) - Should you only have whole foods?(26:21) - How to find your balance between whole vs. processed foods(28:55) - Final thoughts CONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

Today's episode is an interview I did with my friend Kim (on her podcast - link below). We both shared about our journey in faith and how it has impacted our lives in all areas like entrepreneurship, relationships, fitness, fears and identity. I share how I have used principles that I have learned to tackle self-sabotage with clients and some tactical actions we do with clients to rebuild their confidence. We shared our vulnerable experience on how we moved away from Christianity and then made our way back and how it has made us strong, fit and fearless.I hope this episode helps you in some way shape or form.CONNECT WITH KIM:Instagram: https://www.instagram.com/kimhyneshealth/Podcast: https://kimhynes.com/podcastAnd David Perceived He Was King Book: https://a.co/d/f83PGhfTIMESTAMPS:(00:00) - Intro(02:27) - Start of the episode(08:09) - Steph & Kim's start with Faith & God(16:50) - Getting negative comments & reactions about your Faith(19:12) - Sharing your faith with others & strengthening your identity(27:10) - God will never give you more than you can handle(30:40) - Authenticity & learning to be yourself(34:50) - Navigating body image and loving life without obsessing over fitness(39:42) - More on identity(45:25) - Advice for anyone wanting to get more into their faith(50:15) - Final thoughtsCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

You've cut carbs, pushed harder in workouts, tried every supplement under the sun…And still, the weight won't budge.If you've been diagnosed with PCOS—or even just suspect it—this episode is a must-listen.Because here's the truth no one told you:PCOS isn't one condition. It's FOUR completely different types.And if you're following a plan that doesn't match your root cause… it's no wonder your body isn't responding.In this episode, we break down:- The 4 distinct types of PCOS (and how to tell which one you are)- Why one-size-fits-all plans don't work for PCOS weight loss- The specific fat loss fix for each type (yes, it's that personalized)- Common mistakes women make when trying to manage PCOS with diet, workouts, and supplements- Why it's not your fault if you're doing "all the right things" and not seeing resultsThis isn't about quick fixes or fads—it's about working with your hormones, not against them.

You've seen the highlight reels—bump pics, nursery tours, cute little booties. But what about the stuff no one posts? Like the hormonal chaos, postpartum identity crisis, or the mental load of trying to do it all?In this raw and heartwarming episode, I sit down with my two incredible friends, Becca and Liz from Fit Mom, to talk about the real journey through preconception, pregnancy, and postpartum—as moms, as women, and as entrepreneurs.We're pulling back the curtain on:- The silent struggles of postpartum no one warns you about- What we wish we knew before getting pregnant- Navigating hormonal shifts and mental health after baby- Balancing business and motherhood without losing yourself- Learning how to rest, heal, and not rush the “bounce back”Whether you're thinking about trying for a baby, currently pregnant, knee-deep in postpartum, or just trying to find your footing again—this one's for you.Grab your matcha (or your cold coffee you reheated twice), and come hang with us for some laughs, tears, and the kind of truth-telling every woman deserves to hear.TIMESTAMPS:(00:00) - Intro(02:34) - Who are Becca & Liz?(09:44) - Preparing your body for pregnancy & the health of your child(27:28) - How to handle Postpartum so you can feel your best(44:44) - Following your purpose and doing what's best for you(56:00) - Giving yourself credit & being proud of yourself(59:21 )- Final thoughts + where to connect with Becca & Liz (links below)CONNECT WITH BECCA & LIZ:‣ Becca's Instagram: https://www.instagram.com/thehormonequeen/⁠‣ Liz's Instagram: ⁠https://www.instagram.com/thepoopqueen/‣ The Health Revival Show (Becca and Liz's Podcast):Spotify: https://podcasts.apple.com/us/podcast/the-health-revival-show/id1492747637Apple: https://open.spotify.com/show/5HUm3k84HHsDNM9FgnBB8JCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

You're doing everything “right”… but the belly fat won't budge, cravings rage on , and your body feels like it's working against you.In this episode, we reveal a hidden hormonal player that could be at the root of it all: androgens — the group of “male” hormones that can quietly wreak havoc in the female body

Join our limited time 8 week fat loss program here: https://www.vitalityoet.com/hormone-8week-programYou're over 40, doing “all the right things” and still struggling to lose weight—this episode is your wake-up call.⁠Cortisol, your stress hormone, might be the real culprit behind your stalled fat loss. And no, it's not just about feeling stressed—this goes deeper.We're talking blood sugar chaos, muscle breakdown, hormone hijacking, and metabolic mayhem.In this episode, I'm breaking down:

You're eating salads. You're skipping dessert.You even tried that "miracle" fast everyone's raving about.And STILL—your jeans are judging you from the closet.If it feels like your fat-burning switch broke after 40, you're not wrong. There's a sneaky little hormone called insulin quietly sabotaging your results—and no one warned you about it.In this episode, we're spilling the (low-glycemic) tea on:- What insulin actually does (it's not just a “diabetes thing”)- How it turns into your metabolism's worst frenemy when it stays too high- Why midlife fat gain isn't your fault—and definitely isn't just about willpower- The real reason “eat less, move more” is a total fail after 40- And yes—you can lower insulin without giving up carbs or living off black coffee and willpowerBottom line? You don't have to punish your body into fat loss. You just need to understand what it's been trying to tell you.So grab your coffee (with cream, I'm not judging) and tune in—because this one might just change how you think about weight loss forever.TIMESTAMPS: (00:00) - Intro(01:37) - Overview Blood Sugar & Insulin(02:40) - Fat Burning Vs Fat Storing Pathway(07:07) - How does Insulin work & affect our body?(13:42) - Where does Estrogen & Menopause fit into this?(16:02) - How to improve Insulin & get into Fat Burning Mode(33:45) - Final thoughts + remindersCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

Feel like your body's holding onto fat like it's saving up for a long winter? You're eating “healthy,” working out, and still—nothing budges. What gives?!In this episode, we're talking about estrogen—yep, the hormone we love to hate—and how it can quietly sabotage your fat-burning efforts when it's out of balance. Think of estrogen like Goldilocks: too much or too little, and things go sideways.We'll laugh (because if we don't, we'll cry), get real about the bloaty, frustrating truth of hormonal weight, and most importantly—empower you with the knowledge to finally stop blaming yourself and to take action, working with your body rather than against it.If you've ever thought, “Maybe I'm just broken,” this episode will remind you: You're not broken. You're just missing the full story.Supplement Guide: https://www.vitalityoet.com/menopausesupplementsTIMESTAMPS:(00:00) - Intro(01:33) - Overview of Low Estrogen & Fat Loss(02:34) - Do you have symptoms of low estrogen?(04:31) - Side effects or Low Estrogen(08:40) - How does Estrogen affect Fat Loss?(11:03) - Ways to improve Low Estrogen(23:30) - Final thoughts + remindersCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

My progesterone and estrogen levels are not anywhere where they are supposed to be. Which explains why I was gaining weight when I was dropping calories, along with bloating, waking up at 3am and having energy crashes that I have not had in a LONG time.On this episode I talk about how I am incorporating seed cycling to support my hormones and get rid of those not so fun symptoms.I also cover:- How to seed cycle- How women without a cycle should be doing it- The benefits of seed cycling- And MORE!TIMESTAMPS:(00:00) - Intro(01:31) - Overview of today's episode(03:07) - Why do women Seed Cycle?(06:44) - How to Seed Cycle(18:04) - Expectations and Maximizing Results(23:10) - Final thoughts + reminders (follow Steph's Journey on IG)CONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

Ever feel like your body is ghosting your hunger cues? Like you're doing everything right—eating clean, working out, counting almonds—and still your body's like, “Nah, let's hold onto this fat just in case we enter a famine”?Yep. That could be leptin resistance.In this episode, we're peeling back the science (and the BS) around the queen bee of fat loss hormones: leptin. You'll learn why your brain might not be getting the “I'm full” memo, how stress and perimenopause throw this system into chaos, and—most importantly—how to fix it so your body stops sabotaging you.We're talking metabolism, cravings, that stubborn weight that won't budge, and why “just eat less” is the worst advice ever.

Ever feel like your body is working against you no matter how “healthy” you try to be?That's exactly where I found myself—exhausted, bloated, moody, wired yet tired, and frustrated that nothing was working. So I decided to dig deeper. I ran a DUTCH hormone test on myself… and let's just say, the results were humbling.In this raw and honest episode, I'm walking you through what my DUTCH test revealed—and why I now lovingly refer to my hormones as a bit of a “dumpster fire.”Here's what I discovered:

Have you ever felt off—like your body just isn't cooperating no matter what you do?Maybe your sleep is a mess, your mood is unpredictable, your weight won't budge, or anxiety sneaks up on you for no reason. If you've been on birth control or hormone therapy, your progesterone might be in the danger zone—and no one is talking about it.In this episode, I open up about my personal experience with low progesterone and the shocking truth about how progestin (the synthetic form used in birth control and HRT) can actually shut down your body's natural progesterone production. I'll break down:✅ What progesterone actually does—and why it's your body's calming, fat-loss, and sleep-supporting powerhouse✅ How progestin is NOT the same as progesterone (and why this difference matters for your hormones, metabolism, and mood)✅ The warning signs of low progesterone—from anxiety to stubborn weight gain, poor sleep, and irregular cycles✅ How to naturally improve progesterone levels—without synthetic hormones wreaking havoc on your body✅ What I personally experienced—and what I wish I knew sooner about the impact of synthetic hormones.If you've ever been told that hormonal symptoms are “just part of being a woman,” it's time to dig deeper. You can support your hormones, reclaim your energy, and feel like yourself again—without being stuck in the cycle of synthetic hormones that leave you depleted.

Kate's story is one that will make you cry as you join her through a journey of struggle, perseverance and overcoming that will leave you feeling inspired. I really do not have much to say that will give this interview justice so just tune in for yourself TIMESTAMPS:(00:00) - Intro(02:52) - Kate's story(07:20) - Gaining weight with eating healthy(10:40) - Reaching out to VitalityOET & working with Chelsey(12:33) - What we started working on with Kate initially(15:33) - Dealing with stress & healing trauma(20:04) - Doing less exercise and committing to a plan(22:38) - What Kate's fat loss phase looked like(31:37) - What made Kate start prioritizing her health(33:39) - Kate's advice to women like her(36:05) - Why Kate has been so successful(41:00) - Not being afraid to train hard & lift heavy(42:51) - Final thoughts & remindersCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

Have you ever wondered if an elimination diet could help with your menopause symptoms, gut issues, or stubborn weight? In this episode, Coach Hannah and I break down everything you need to know—who elimination diets are actually for (and who should skip them), how to do one properly, and the right way to reintroduce foods without wrecking your gut.I'm also sharing my personal experience—how I used an elimination diet to heal my gut and now, to my delight, can eat cheese again!

⁠⁠⁠⁠⁠⁠You can cut calories as much as you want⁠⁠⁠⁠⁠⁠You can eat as clean as you want⁠⁠⁠⁠⁠⁠You can do the best workouts⁠⁠⁠⁠⁠⁠You can eat all the protein⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠And still never lose weight.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠If your body is being told “we have enough let's store” - you will never lose weight DESPITE EATING LESS AND MOVING MORE.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠This 2 part series will walk you through 2 key pathways to ensuring fat loss success, what turns them “on”, what turns them “off”, how hormones play a role, and what the heck to do about it.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠This series will help you finally understand why you are frustrated and what to do about it.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠This episode specifically touches on the 4 key areas that you need to address to open up those fat burning pathways to make fat loss even possible⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠QUIZ: https://1ck2gu1qfir.typeform.com/menometabolism⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠CONSULT CALL: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠(00:00) - Intro⁠⁠⁠⁠⁠⁠(01:48) - Overview of Fat Storing to Fat Burning Part 2⁠⁠⁠⁠⁠⁠(04:23) - What is Blocking Your Fat Burning Pathway?⁠⁠⁠⁠⁠⁠(08:02) - How Do We Teach Our Body to Get Out Of Fat Storing?⁠⁠⁠⁠⁠⁠(10:04) - Liver & Gut Health: How That Relates To Fat Loss⁠⁠⁠⁠⁠⁠(16:57) - Reducing Stress & Regulating Your Nervous System⁠⁠⁠⁠⁠(⁠27:07) - Reducing Inflammation⁠⁠⁠⁠⁠⁠(29:12) - Improving Your Blood Sugar: How Your Meal Order Impacts Fat Loss⁠⁠⁠⁠⁠⁠(34:32) - Why Fasting Could Be Making You GAIN Weight⁠⁠⁠⁠⁠⁠(35:22) - How to Finally Ignite Fat Loss (Without Slowing Your Metabolism)⁠⁠⁠⁠⁠⁠(40:08) - Final Thoughts + RemindersCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

You can cut calories as much as you wantYou can eat as clean as you wantYou can do the best workoutsYou can eat all the proteinAnd still never lose weight.If your body is being told “we have enough let's store” - you will never lose weight DESPITE EATING LESS AND MOVING MORE.This 2 part series will walk you through 2 key pathways to ensuring fat loss success, what turns them “on”, what turns them “off”, how hormones play a role, and what the heck to do about it.This series will help you finally understand why you are frustrated and what to do about it.TIMESTAMPS:(00:00) – Intro(01:41) – Overview of the Fat Storing to Fat Burning Masterclass(04:00) – Fat Burning vs. Fat Storing Pathways: Why You're Stuck(08:07) – Your Body Isn't Working Against You... You're Working Against Your Body(16:00) – What Happens When Estrogen Levels Drop(24:41) – Key Factors Blocking Your Fat-Burning Pathway(30:15) – Why Stress and Cortisol Matter for Weight Loss(33:10) – Exercise Mistakes: Too Little or Too Much?(34:35) – Hidden Causes of Chronic Inflammation Blocking Weight Loss(37:03) – Factors Overstimulating Your Fat-Storing Pathway(43:17) – Closing Thoughts & What's Coming Next (Part 2)CONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

Gut health gets WORSE once estrogen declines along with poor blood sugar control and inflammation. All three of these categories will really affect your ability to be able to lose weight and maintain good health.Today along with 4 of my coaches we cover:- How your gut is affected in perimenopause and the years that follow- A brief explanation of your gut microbiome and pre and probiotics- What butyrate is and its role in our body and fat loss- What causes butyrate levels to decline- What foods improve butyrate levels- And of course how to improve levels to improve inflammation, blood sugar control, gut health and lose weight!TIMESTAMPS:(00:00) – Intro(02:16) – Overview of Gut Health and Menopause(04:24) – How Menopause Affects Your Gut(10:18) – Pre, Pro, and Post-Biotics(14:42) – Butyrate: The Powerful Gut-Healing Post-Biotic(23:45) – The Reasons Why Butyrate May Be Low & The Symptoms Associated(30:17) – What You Can Do To Improve Your Gut & Butyrate Levels(35:07) – Foods To Incorporate For Improved Butyrate Levels(37:57) – Lifestyle Factors For Improved Butyrate Levels(46:39) – The Biggest Mistakes You're Making with Gut Supplements(47:16) – Final Thoughts on Your Gut, Hormones, ButyrateCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

You've been told that weight loss is simple—just eat less and move more. But if you're in perimenopause or menopause, you already know it's not that simple. No matter how hard you try, the scale won't budge—or worse, the more you push, the more your body seems to resist.That's because fat loss over 40 isn't just about calories. Your body is navigating metabolic changes, shifting hormones, heightened stress, gut imbalances, and blood sugar swings—all of which can completely shut down your ability to burn fat and trigger stubborn weight gain instead.In this episode, I'm breaking down the five essential factors that dictate whether your body burns or stores fat, regardless of how much you eat or exercise.If you feel like your body is working against you, I want you to know—you're not crazy, and you're not broken. Fat loss in menopause is absolutely possible, but it requires a different approach. Today, you'll learn how to stop fighting your body and start working with it for results that last.

You've been told to eat less, cut carbs, and power through hunger—but what if that's EXACTLY why fat loss feels impossible in menopause?

Today, we're tackling a topic that doesn't get nearly enough attention—testosterone and androgens in menopause.How do these hormones impact the body during menopause?What happens when they're too high or too low?And most importantly, what can you do to help balance them if you think they're out of whack?We got a little science-y in this one but don't worry I summarized things as we went along so you don't get lost. TIMESTAMPS:(00:00) - Intro(02:15) - Are We Looking at the Wrong Hormone? (05:40) - Understanding Androgens and Testosterone(10:12) - The Hidden Signs of Hormonal Imbalance(15:47) - Why Acne, Weight Gain & Fatigue Might Be Hormone-Driven(21:30) - What's Really Driving Androgen Imbalances? (34:20) - Why Eating Consistently Matters More Than You Think(41:05) - The Role of Blood Sugar in Hormone Health(46:50) - Stress and Androgens(52:35) - Strength Training & Hormones (58:10) - Gut Health and Your Hormones(01:02:25) - Sleep, Recovery, and Hormonal Balance(01:08:15) - Getting the Right Testing Done(01:12:00) - Final Thoughts & Next StepsCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

The worst part is that I was sitting in the middle seat

Did you know that improper pre and post workout nutrition in menopause can be the reason you aren't seeing results? It SUCKS to be busting your butt in the gym and realize that something as simple as a snack is why you aren't seeing results!Shocking I know!In this episode I covered:- Why we need to tailor nutrition in perimenopause and menopause- Why you need a pre workout snack (and when and what to eat)- Why you need a post workout snack (and when and what to eat)- How fasting can hold you back- Different types of protein powdersI also have a guide we created that goes over what to eat and when for menopause workout nutrition. Just message me on Facebook or Instagram and I would be more than happy to send that over!Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanieFacebook: https://www.facebook.com/sfusnikTIMESTAMPS:(00:00) - Intro(01:08) - Overview of pre & post-workout nutrition(02:00) - Menopausal, hormonal, and metabolic changes leading to weight gain(05:55) - Why pre-workout nutrition ACTUALLY MATTERS(13:39) - Pre-workout meal guidelines (what, when, how much)(18:09) - Why your post-work out meal matters(25:31) - Common misconceptions about pre & post-workout nutrition(28:33) - Effective protein powders & shakes (32:54) - Final thoughts + remindersCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

Imagine living for two decades with constant bloating, pain, and unpredictable gut issues—only to be told by doctors that medication was your only option and that you were doing “fine”.That was Michelle's reality. Diagnosed with IBD and Crohn's, she suffered through years of discomfort, exhaustion, and frustration… until she discovered the power of nutrition and lifestyle changes.Now? She's pain-free, bloat-free, full of energy, sleeping soundly, and thriving. She's lost weight, built muscle, and transformed her body and health in ways she never thought possible. But it wasn't a straight path—she faced major health setbacks and an injury along the way.In this episode, she's opening up about:- The biggest mistakes she made before understanding gut health- How doctors failed her and what she wishes she knew sooner- The exact nutrition and lifestyle shifts that changed everything- How she navigated setbacks and injuries without losing progressIf you've been struggling with gut issues, fatigue, or unexplained weight struggles—this episode could be the wake-up call you need. Her story proves that it's never too late to take control of your health.Tune in now and start rewriting your own health story.TIMESTAMPS:(00:00) - Intro(02:00) - Michelle's biggest struggles & concerns coming into coaching (09:40) - Why we need to tailor fat loss plans to each specific person(15:17) - How Michelle started making small but effective health changes(19:04) - Key factors to Michelle's success(30:06) - Strategies to recover from pain without losing progress(35:15) - More key lessons & reminders from Michelle's health journeyCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

Are you tired of feeling drained, battling stubborn weight gain, and struggling with hormone imbalances? The answer might lie in a surprising place—your mitochondria! These tiny powerhouses are the secret to unlocking your body's full potential during menopause.In this episode, we dive deep into why mitochondria are the missing link to boosting your energy, burning fat, and bringing your hormones back into balance. You'll learn how to reignite these cellular engines, and why addressing your mitochondria could be the game-changer you've been searching for in your menopause journey. Tune in for simple tips that will leave you feeling more vibrant, energized, and in control of your health!Get ready to transform how you feel from the inside out—because your mitochondria matter more than you think.Join our Reversing Menopause Inflammation To Accelerate Fat Loss Master Class: https://www.vitalityoet.com/offers/dnbLidqpTIMESTAMPS:(00:00) - Intro(01:05) - The truth about mitochondria(02:02) - Understanding the functions of mitochondria(05:35) - What happens when mitochondrial health gets worse(07:49) - How inflammation impacts mitochondria and accelerates aging(13:45) - Does mitochondrial dysfunction contributes to chronic diseases?(15:27) - The role of hormones like estrogen, thyroid, and progesterone in mitochondrial health(21:44) - How does stress and cortisol impact mitochondria?(26:18) - The impact of insulin on the mitochondria(32:21) - What's the best way to support your mitochondria for better health?CONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

Menopause can be REALLY challenging. It can feel like your brain just won't turn on, that you are more reactive, moody or anxious and to top that all off despite busting your butt in the gym you can't seem to lose fat or build muscle.The first word that comes to mind when talking about that is frustration.Today I had Angelo Keely on the podcast to talk about the shocking benefits of essential amino acids for women in their 40s and beyond to combat all the brutal side effects above that we experience from declining estrogen. Angelo is not only super knowledgeable about the science of amino acids, but he's really made it easy to understand and shocked even ME with some of the studies! And you know me - I do not promote anything that is not scientifically backed, and that I use myself. He has so graciously offered to give all you women a 20% discount on aminos if you head to getkion.com/stephanie so you can experience the life changing benefits of aminos today!Lastly, go follow the Kion Instagram page: https://www.instagram.com/kion/TIMESTAMPS:(00:00) - Intro(02:51) - Behind the brand: Angelo's personal story(06:29) - The biochemical connection between amino acids and mental well-being(13:07) - Why is protein essential for women in perimenopause and menopause?(21:28) - What's the best way to hit your daily protein goal?(27:36) - The role of amino acids in muscle retention during menopause(37:04) - How amino acids can help with hair, skin elasticity, gut health, and overall aging(39:37) - What does science say about amino acids being crucial for healing and strength(47:14) - Key message about amino acids you don't want to miss(48:16) - Where can people find Angelo's work and products?(48:31) - Final thoughtsCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

Too much or too little estrogen can seriously affect not only how we feel BUT our ability to lose fat in menopause. In this podcast I covered:- Symptoms of high estrogen and low estrogen to watch for + what causes them- Roles of estrogen in our body- What happens when estrogen drops- How to combat negative side effects from low estrogen (from perimenopause/menopause, surgical menopause or estrogen blockers for cancer patients)- How to improve estrogen levels naturally to lose fatReverse Menopause Inflammation to Accelerate Fat Loss Master Class: https://www.vitalityoet.com/offers/dnbLidqpOmega-3 Supplement: https://www.practitionerdepot.com/product/fatty-acids-pro?variant=Default%20Title Use code Vitality10 for 10% offMagnesium Powder https://www.practitionerdepot.com/product/prosorb-magnesium-new?variant=Default%20Title Use code Vitality10 for 10% off Magnesium Pills: https://legionathletics.com/products/workout-supplements/?r=6kjnd&utm_source=bc_stephaniec_6kjnd&utm_campaign=bc&el=bc_stephaniec_6kjnd&utm_medium=athlete Use code VITALITYOET for 20% offVitamin B: https://www.practitionerdepot.com/product/puregenomics-b-complex?variant=Default%20TitleUse code vitality10 for 10% offTIMESTAMPS:(00:00) - Intro(01:06) - Overview of Estrogen & weight gain(02:53) - Causes and symptoms of low estrogen levels(04:52) - Causes and symptoms of high estrogen levels(06:49) - What does estrogen actually do in our body?(09:20) - Estrogen & brain health(12:59) - Is estrogen related to skin aging and hair thinning?(14:03) - How estrogen supports your blood sugar(15:24) - Estrogen helps build muscle mass(17:31) - What does estrogen have to do with regulating your appetite?(18:59) - Estrogen and libido(19:42) - Estrogen, joint pain, and bone health(21:35) - How estrogen affects your cholesterol levels, gut health, and detoxification(31:53) - Strategies to support your estrogen levels(45:46) - Final thoughts & remindersCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

Today's podcast covers aspects of selfcare that we need to do to help accelerate fat loss.We know that doing these things will give us better results and yet we just don't do it.Instead we seem to sabotage ourselves. We might do it for a bit and then BOOM - we fall off the wagon and feel crap about ourselves.In this podcast we help you understand how to avoid self-sabotage, how to actually do the things you know are going to help you and actually enjoy the process at the same time with tactical strategies to get you there!TIMESTAMPS:(00:00) - Intro(01:54) - Why do we struggle doing what we need to do?(03:51) - Understanding the core problem: self-care rebellion(12:04) - How the subconscious mind influences self-sabotage(16:28) - Steps you can take to make food more enjoyable(23:18) - How to make exercise more enjoyable(27:35) - Overcoming resistance to establishing a bedtime routine(31:11) - Why are we blocked from prioritizing self-care activities?(35:24) - Understanding your patterns of rebellion against self-care routines(50:18) - What can we do today to integrate more joy and play into life?(58:44) - Creating your "pleasure map"(01:08:33) - Balancing responsibilities with pleasure and play(01:20:23) - The connection between stress and the vagal nerveCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

If you are cutting calories, fasting, cutting carbs, exercise and NOT seeing changes then doing more of that won't work.It tells me that there is something else going on in your body that is making your body SUCK at burning calories.If your body is not good at burning calories that makes weight loss REALLY hard and weight gain REALLY easy.So how do we make your body better at burning calories?That is exactly what this podcast is about!TIMESTAMPS:(00:00) - Intro(01:11) - Reverse dieting 101: What women need to know during menopause(02:07) - The impact of chronic dieting and metabolic adaptation during menopause(10:13) - How perimenopause and menopause accelerates existing metabolic and hormonal issues(12:57) - What is the real purpose of a reverse diet?(14:43) - How to identify if it's time to start a reverse diet(17:58) - Steps for doing a reverse diet(29:21) - Managing expectations as soon as reverse diet is started(35:08) - Assessment tests to help tailor the reverse dieting process according to your needs(37:55) - Why you should make sure you're eating whole foods during a reverse diet(40:05) - Do not rush the reverse dieting process(44:56) - Don't freak out about the scale(46:25) - Work on your relationship with food(50:15) - Consistency is key(52:15) - Don't get married to a trend(53:21) - Celebrate small wins(54:54) - Final thoughts + remindersCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

Perimenopause and the years that follow come with a LOT of change. It can leave you feeling a little bit crazy, really burnt out but also alone - like no one understands. I had the pleasure of having Dr. Jody Carrington on the podcast. We talked about SO much stuff on this podcast that will make you feel seen, heard and leave you nodding your head in agreement about some of the struggles we face as women but no one really talks about. She is the founder and principal psychologist at Carrington & Company, she's written three best-selling books, speaks on hundreds of stages globally each year, and host of the Unlonely podcast. She is a mom to three, a wife, hockey coach, a daughter, and a sister, navigating this world alongside everyone she has the privilege to learn from and serve. I hope you enjoy this podcast as much as I enjoyed interviewing her. Connect with Jody below: JODY'S INSTAGRAM https://www.instagram.com/drjodycarrington/?hl=en JODY'S WEBSITE: https://www.drjodycarrington.com/ JODY'S PODCAST: https://www.drjodycarrington.com/podcast TIMESTAMPS: (00:00) - Intro (01:05) - Who is Dr. Jody Carrington? (02:37) - Explaining dysregulation and the “flipped lid” analogy (09:50) - Moving beyond logic and actually processing emotions for true healing (16:36) - How to encourage women to embrace rest without guilt? (19:03) - How digital devices are keeping us in a state of chronic stress (25:06) - Breaking free from the pressure of traditional role expectations (34:17) - Why achieving external goals doesn't always lead to happiness (42:03) - Balancing digital use and outdoor activities in the family for better well-being (45:26) - Final words from Jody CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat

In this final part of the Menopause Weight Loss Master Class I cover something really important - how to avoid gaining the weight back! There is nothing worse that working your butt off just to be right back where you started a few months ago. BUT if you are not at this point in your journey yet make sure to first listen to: Part 1 - WHEN to cut your calories for fat loss (if you drop at the wrong time things won't work) Part 2 - HOW to cut calories (because just dropping calories won't work) If you feel overwhelmed about where to start just book a consult call and we will help you figure that out. No strings attached (NOT a sales call)! Book here: ⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠ TIMESTAMPS: (00:00) - Intro (01:47) - How to maintain weight loss after achieving your goal (02:56) - Why does weight regain occur after dieting? (11:09) - Steps for keeping the weight off long-term (20:34) - Final thoughts + reminders (link below to book your call) CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat

People think that all you have to do is drop calories and magically you will start losing fat - but the truth is it is not that simple ESPECIALLY once we experience changes with our hormones. In fact you can end up losing little to no fat and only lose muscle which leaves you with a higher body fat % and increases your likelihood of gaining the weight back and then some. This is EXACTLY why I am doing this podcast master class and telling you EXACTLY what we do with our clients so it doesn't happen to you. Part 1 - WHEN to cut calories for fat loss (so you ACTUALLY see changes - because eating less and not seeing changes sucks) head back to last episode for this one Part 2 - HOW to cut calories for fat loss (think how much do I decrease by, how long do I do that for, what am I supposed to eat) - which is today Part 3 - HOW to avoid weight regain (because we are DONE with that!) Make sure to subscribe so you don't miss out on the full series! TIMESTAMPS: (00:00) - Intro (01:04) - Cutting calories for fat loss (02:21) - Criteria for starting a fat loss phase (04:01) - What does starting a fat loss phase actually look like? (09:20) - 4 key categories that influence calories outside (10:04) - Ways to help increase the thermic effect of food (10:52) - The role of exercise and non-exercise activity in your fat loss journey (13:34) - The importance of metabolism in fat loss (15:15) - How to stop metabolism from coming down (18:44) - Signs that your body needs to come out of the fat loss phase (22:05) - What to expect when combining calorie reduction with metabolic breaks (24:11) - 15 additional actions required during a fat loss phase to ensure success (47:46) - Coming up next… CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat

It is SO tempting that whenever we feel the urge to drop some pounds to just immediately drop our calories. However - it seems like that USED to work but now - not so much

This episode is dedicated to my mom who was taken too soon from this disease. I hope this episode helps you take inventory of the major risk factors in your life to take action TODAY. Too many people are losing their moms, their best friends, their siblings, and aunties. Too many of us will leave this earth too early with love we never got to fully give, missions and purpose we were never able to live out, missing out on milestones of celebration with our children and grandchildren. Or maybe we get stuck on the sidelines, watching in ill health undergoing grueling treatments and continuing to miss out. Please share this with the women in your life Magnesium recommendations: Powder form (use code vitality10 for 10% off): https://shop.vidalcoaching.com/products/prosorb-magnesium-new?_pos=1&_sid=96b4dce9e&_ss=r&variant=45553159602393 Capsule form (use code vitalityoet for 20% off): https://legionathletics.com/products/supplements/sucrosomial-magnesium/ TIMESTAMPS: (00:00) - Intro (01:06) - Personal story of Steph's mom and her journey through cancer (09:13) - Current cancer statistics in Canada and the United States for women (11:57) - Can chronic emotional stress increase the risk of developing cancer? (29:26) - How does perimenopause influence stress and cancer risk? (31:46) - Things to watch out for when it comes to cortisol (36:51) - Reducing cancer risk through lifestyle changes (47:10) - Final thoughts and call to action CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat

Download our supplement guide with dosages here: https://www.vitalityoet.com/menopausesupplements First and foremost let's be clear a supplement on it's own will NOT cause weight loss BUT can really help support your body in reducing inflammation, lowering cortisol, and hormone production which when not managed can results in an inability to lose weight or even weight gain. Everywhere you look someone is promoting some sort of supplement and it can be tough to know what is legitimate and what is just a scam. In this episode I walk through what vitamins, minerals, and supplements actually help support your menopause fat loss journey AND what is actually worth purchasing along with foods the help you get what you need naturally. I outline what I personally take and if I could only recommend a couple what I would recommend most and why WITHOUT breaking the bank! Legion Athletic Supplement Link: legionathletics.rfrl.co/ymrdx Code VITALITYOET for 20% off your first order + 2x the points TIMESTAMPS: (00:00) - Intro (01:07) - The role of supplements in achieving health and wellness goals (02:19) - Essential habits to master before taking supplements (09:47) - Omega 3s: Benefits and sources (13:37) - Vitamin D: Importance and sources (16:50) - Vitamin C: Antioxidant and immune support (20:23) - B-Complex Vitamins: Energy and mood support (23:41) - Magnesium glycinate: Stress and sleep support (29:03) - Collagen: Types and benefits (31:14) - Creatine: Muscle and cognitive health (36:11) - Probiotics and digestive enzymes (37:48) - Brand recommendations and final thoughts CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat

I was so blessed to have coach Brittany on the podcast today to talk all about endometriosis (and adenomyosis). She not only has a ridiculous amount of knowledge around women's health and hormones BUT also is a woman who has endometriosis and can speak from personal experience. She has lived it - had done multiple things to help and ultimately made the decision to have a hysterectomy (which is not for everyone - listen to episode 25 of the podcast to learn most about hysterectomies and surgical menopause specifically). This podcast will help you understand the risk factors and identify symptoms of endometriosis but also provide you with pain management options and lifestyle changes you can take to improve your quality of life. I am so lucky to have Brittany as a coach on our team because she has lived through hormonal struggles since her first period, has experienced medical gaslighting for decades and because of that it is empowering and coaching women through Vitality through their own hormonal and fat loss journeys. I hope you enjoy this podcast as much as I enjoyed recording it. TIMESTAMPS: (00:00) - Intro (01:01) - An overview of endometriosis (02:46) - What is endometriosis? (05:24) - Potential causes and contributing factors of endometriosis (11:13 )- Assessing endometriosis severity based on its 4 stages (15:01) - What are the common symptoms of endometriosis? (18:03) - Is there a cure for endometriosis? (19:08) - Conventional options for managing endometriosis and their side effects (27:51) - Surgical interventions for managing endometriosis (31:02) - Alternative treatments to consider for endometriosis (51:50) - Environmental toxins as contributing factors to endometriosis (56:09) - Diagnosis of endometriosis (57:30) - Brittany's biggest struggle with endometriosis (1:08:55)- How empathy and encouragement can transform healing journeys CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat

Today I am going to cover everything you need to know about detoxing your body for menopause fat loss. I am going to cover: - Symptoms of poor detoxification and toxin accumulation - Conditions that can result from that - How our detoxification actually works - How perimenopause and the years that follow influence detoxification - How it pertains to your ability to lose weight and health - And of course what to do to detox your body properly to reduce inflammation, lower cortisol and accelerate fat loss Detox grocery list and recipes: https://www.vitalityoet.com/detox-foods To get your calories calculated and determine what steps and strategies would give your body the best results book here: ⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠ (00:00) - Intro (01:06) - Overview of detoxing (02:41) - What are toxins and how do they accumulate in the body? (04:45) - Symptoms of poor detoxification in the body (06:15) - What conditions show up from poor detoxing and toxin accumulation? (07:03) - The natural detoxification process of the body (10:58) - Issue #1 in detoxification (13:34) - Issue #2 in detoxification (15:53) - Issue #3 in detoxification (18:03)- Issue #4 in detoxification (23:00) - The role of hormones in detoxification (36:35) - Addressing the 4 main issues in the detoxification process (50:48) - Your action steps + resources CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat

Can fasting be beneficial? For some - Yes. BUT fasting is meant to be a short term tactic to address a specific problem. Unfortunately for the thousands of women we have worked with fasting made things WORSE for them. In fact I can count the number of women who have done a short term fast in our coaching program for a very specific problem. Fasting is NOT appropriate for the majority of women in perimenopause and the years that follow. In this episode I will help you understand what fasting actually does to your body, if it is appropriate for you and some really great first steps to start addressing the real issues holding you back from achieving your health and fitness goals. Make sure to share with all the fasters in your life and if you want to take advantage of a free assessment you can book your call here: https://calendly.com/d/2p8-mxx-dgf/free-calorie-calculation-consultation-call-zoom TIMESTAMPS: (00:00) - Intro (01:10) - Overview of fasting (04:02) - 10 reasons women should NOT fast (04:10) - Fasting does not help you find the root cause (17:28) - Can you even get enough protein when you fast? (22:05) - Fasting & muscle loss (24:58) - Fasting's affect on cortisol & blood sugar (40:01) - Negative affects on hormones and hunger (43:32) - Nutrient deficiencies associated with fasting (51:52) - Why fasting isn't great for your sleep (55:25) - Quick recap + your actions steps CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat

It is January! And many of you are starting to think about how you are going to tackle fat loss or maybe you have already started. And it can be exciting. HOWEVER you need to know what happens to your hormones when you diet and how it can be the reason that you are dieting and not seeing changes. Because nothing is worse than cutting calories and busting your butt in the gym and having nothing to show for it. In this podcast I tackle the main hormones that change when you cut calories, how it can sabotage your fat loss efforts and how to make sure that that doesn't happen so you can look and feel your best! I cover: - Insulin - Cortisol and norepinephrine - Ghrelin - Leptin - Estrogen and progesterone - Thyroid hormone - Testosterone - Growth Hormone Also our fat loss 8 week program is back! What is Included: - Customized nutrition programming - 8 weeks of exercise programming + access to our fitness app - Biweekly check-ins with your coach - Access to a private Facebook group - Bi-weekly group calls - Weekly guides and videos - Private group chat - Metabolic Assessment DETAILS TO APPLY AND BE ACCEPTED 1. You must track your food for a minimum of 3 days and report in the assessment prior to starting 2. You must have been out of a calorie deficit for a minimum of 10 weeks if you are eating less than 1600 calories cutting calories likely won't work so we have a metabolism boosting focused stream tailored to prime your body for fat loss success! 3. Cost is $729 CAD (~507 USD) or 4 payments of $193 CAD (~134 USD) - Pay in Full: https://www.vitalityoet.com/offers/iFd2LoPx?cid=d51d0786-ea26-4fec-a5de-7b5ad2cb7e91 - Payment Plan: https://www.vitalityoet.com/offers/uybaD86o?cid=d51d0786-ea26-4fec-a5de-7b5ad2cb7e91 4. Applications open Dec 29th and close Jan 8th 5. Program runs Jan 13th to March 9th 2025 6. Limited spots available to ensure client personalization and experience are not hindered To learn more or sign up head to https://www.vitalityoet.com/2025fatloss (00:00) - Intro (01:04) - Overview of today's episode + announcement (details below) (03:08) - How your calories affect your hormones (04:40) - What does insulin do + how is affected by calorie restriction? (15:18) - Signs of insulin imbalance (15:50) - How to avoid becoming insulin resistant (27:33) - What does cortisol do? (34:40) - Signs of cortisol imbalance (35:45) - How to cut calories without cortisol imbalances (37:40) - What does ghrelin do? (43:11) - Signs of ghrelin imbalances (44:34) - How to keep ghrelin levels healthy (45:49) - What does leptin do? (50:55) - Signs of leptin imbalances (51:30) - How to keep leptin levels healthy (52:25) - How estrogen + progesterone are affected during dieting (56:20) - How can we support estrogen + progesterone when dieting (57:30) - How thyroid hormones are affected during dieting (01:01:05) - Signs of thyroid imbalances (01:01:23) - How can we support thyroid hormones when dieting (01:04:03) - What does testosterone do? (01:07:10) - Signs of testosterone imbalances (01:07:31) - How can we support testosterone when dieting (01:08:12) - What does growth hormone do? (01:11:24) - Signs of low growth hormone (01:11:40) - How can we support growth when dieting (01:12:55) - 10 signs your body is not ready for fat loss (01:15:02) - Here's what to do during your fat loss phase (01:18:02) - Final thoughts + reminders (group coaching details below) CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat

Our 8 Week Fat Loss Coaching Program is BACK after 2 Years!! Get more details here: https://www.vitalityoet.com/2025fatloss - Applications open Dec 29th and close Jan 8th - Program runs Jan 13th to March 9th 2025 - Limited spots available to ensure client personalization and experience are not hindered Man does it ever SUCK to feel like you are doing everything right, putting in all the effort and yet - nothing. This is usually the state that our client come to us in. Typically they are “in a calorie deficit”, they are eating “clean”, they are doing their workouts, even getting in enough protein BUT.. - The weight doesn't move - They don't look any more toned - They are tired - They feel bloated - They struggle with sleep - They are moody - They have lost their zest for life - their joy - They just don't feel like themselves Despite working so hard. So what gives? In this episode I cover the 4 different categories that we need to tackle that tend to be at the root of weight loss resistance! TIMESTAMPS: (00:00) - Intro (01:09) - Overview of today's episode + announcement! (details below) (02:42) - 4 reasons you may be struggling with weight loss (04:28) - Muscle loss (13:51) - Oxidative stress (19:52) - Insulin resistance (26:23) - Inflammation (30:51) - What you can do to fix these (44:25) - Final thoughts + reminders CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat

Ever feel like you're doing all the right things in the gym, but the results just aren't showing? You're not alone. Menopause changes the game—your workouts, your body, even how you recover. But here's the thing: it doesn't mean you have to settle for less. In this episode, I uncover the real reasons why your workouts may not be delivering the results you crave—and what to do about it. From unlocking the power of strength training to optimizing your hormones, we'll explore the science-backed strategies that can finally help you see progress, feel strong, and, yes, look like you work out. Whether you're frustrated by stubborn fat, confused about why the old ways aren't working, or just ready to feel at home in your body again, this episode is for you. Tune in and discover: The #1 workout mistake most women in menopause are making—and how to fix it. Why building muscle isn't just about aesthetics—it's your secret weapon for metabolism, energy, and confidence. The surprising role of recovery and how to avoid burnout while still getting results. If you've ever doubted whether it's still possible to transform your body in menopause, this episode will prove you wrong—in the best way. Hit play now and take the first step toward workouts that work. JOIN the our FACEBOOK COMMUNITY here: https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠ JOIN the WORKOUT SUBSCRIPTION here: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠ TIMESTAMPS: (00:00) - Intro (02:09) - Overview of today's episode (04:01) - Why you need to be strength training as woman (07:44) - HOW you should be strength training (20:05) - What about cardio? The benefits & ways to incorporate it (39:10) - Warming up for your workouts (44:40) - You have to eat to do cardio (50:40) - Why you SHOUDLN'T workout FASTED (52:09) - Trying new things in the gym (56:15) - What our workout structure looks like (01:01:00) - Recap + final thoughts CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat

Coffee: your morning ritual or hormone disruptor? In this episode, we dive deep into how caffeine affects your estrogen, thyroid, cortisol, progesterone, and even your blood sugar. If you've ever wondered why coffee feels like both a friend and a foe, you're not alone. Discover the surprising connections between your favorite brew and your hormones—and learn practical tips to enjoy your coffee without the hormonal rollercoaster. Don't miss these eye-opening insights that could transform how you start your day! TIMESTAMPS: (00:00) - Intro (01:06) - Overview of Coffee & Hormones (02:15) - How caffeine actually works (06:27) - Caffeine's affect on estrogen (09:00) - Caffeine & thyroid hormones (10:28) - Stress, gut health, and blood sugar (13:36) - Caffeine & cortisol (21:38) - How can we have caffeine AND support our hormones (28:08) - Final thoughts + reminders CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat

Who else is tired of doing the same thing every January just to end up gaining the weight back again?! Every single time I talk to women come spring time they tell me of their failed New Years Resolutions. They put in SO much effort and see some results but it never lasts - or worse - they put in all the effort and see ZERO change. Let's change the story this year. Instead avoid these 5 (very tempting) mistakes and follow our tips instead. This was you not only lose weight BUT you FEEL better. No more bloating. No more waking up during the night. No more crashes and cravings. And the best part is you don't have to cut carbs, your favourite food groups or spend hours in the gym! To get you calories calculated book a consult call HERE: ⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠ or fill out our calorie assessment HERE: https://forms.gle/4LMFxT7Jk23Yphq46 TIMESTAMPS: (00:00) - Intro (02:09) - Preparing for the holidays & upcoming year (04:50) - Not setting calorie goals THE RIGHT WAY (08:41) - Eating too little, for too long (13:41) - Avoiding crash diets, crazy challenges & cutting out food groups (18:52) - Not managing your stress properly (23:12) - Stop just setting "Achievement Goals" (34:50) - Not having an exit plan after weight loss & before a vacation (39:22) - Bonus tip: Listen to your body, stop ignoring these signals (42:03) - Quick recap + your action steps CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat

Does it feel like your cravings have a mind of their own since menopause began? Like no matter what you try, stress eating and overpowering urges keep coming back, stronger each time? You're not alone—and it's not about willpower. There's a deeper, often hidden reason for these intense struggles: your brain's changing chemistry. In this episode, we're diving into how to rewire the neurotransmitters driving your cravings and emotional eating during menopause. We'll explore the surprising ways these shifts are affecting you, and how you can start breaking free from the relentless cycle of cravings and self-blame. Imagine what it would feel like to finally have control, to silence the constant pull toward food when stress hits, to feel in charge of your choices. This episode is about finding hope and real solutions, giving you tools that work with your brain—rather than fighting against it. If you're ready to turn the tide on menopause cravings, tune in and take the first step toward reclaiming your peace of mind. TIMESTAMPS: (00:00) - Intro (01:06) - Overview of neurotransmitters & cravings (02:30) - Hormones & cravings (06:40) - Serotonin (09:02) - Dopamine (10:11) - GABA (11:52) - How hormonal transitions affect our neurotransmitters (15:30) - Stress eating vs true hunger (21:11) - How can we break this cycle? (40:40) - Final thoughts + reminders! CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat

I hear this statement from women who are regular exercisers all the time “What I used to do isn't working anymore - in fact I haven't changed anything and I am gaining weight”. You're working out consistently, giving it your all, but the results just aren't there—and it's beyond frustrating After helping thousands of women navigate their fitness journeys, I've seen the same three common mistakes over and over again, especially during the hormonal shifts of perimenopause. If you've been stuck in the cycle of effort without payoff, this episode is your roadmap to finally achieving the changes you deserve. Let's break the cycle and unlock your full potential! Take our metabolism quiz here: https://1ck2gu1qfir.typeform.com/menometabolism?typeform-source=www.youtube.com Get your calories calculated on a free call here: ⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠ TIMESTAMPS: (00:00) - Intro (01:03) - Overview of today's episode (02:17) - What it means to "look like you workout" (07:15) - Why your past dieting history matters (10:40) - You need to focus on building muscle right now (12:04) - 4 things you need to know about muscle breakdown (16:22) - The 3 big reasons why you workout and don't look like it (31:52) - Recap + action steps (33:07) - Take our metabolism quiz + get your calories calculated (links below!) CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat

Are you tired of doing everything right—eating healthy, exercising, and pushing yourself—yet seeing no progress on the scale? You're not alone, and the answer may lie in two sneaky hormones that are working against you: cortisol and insulin. In this episode, we're diving into the science behind these powerful hormones and how they impact your ability to lose fat during menopause. You'll learn how stress, blood sugar swings, and sleep (or lack of it) could be sabotaging your goals—and what you can do to take back control. Listen to uncover: - Why chronic stress could be keeping your body in fat-storage mode. - How insulin resistance might be masking itself as stubborn belly fat. - Simple, science-backed strategies to rebalance your hormones and unlock fat loss success. This episode is packed with practical tips, empowering insights, and the validation you've been craving. If you've ever felt like your body is working against you, this conversation will help you rewrite the narrative and give you hope that fat loss is possible in menopause—with the right approach. Hit play and discover the hormonal shift your body's been waiting for! TIMESTAMPS: (00:00) - Intro (01:02) - A calorie is not just a calorie (03:08) - Both calories & hormones affect how you lose weight (04:00) - Cortisol & insulin are crucial (05:40) - How does insulin play a role in this? (07:52) - How do we become insulin resistant? (14:36) - Cortisol's main roles (16:40) - The crucial relationship between cortisol & insulin (27:20) - What you need to do next (40:44) - Quick recap (42:50) - Final thoughts + reminders CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat

Are you battling stubborn belly fat and feeling like your body is inflamed, bloated, or just off? You're not imagining it—and it's not your fault. In menopause, hormonal shifts and inflammation can create a frustrating cycle that feels impossible to break. But here's the good news: there's a proven path to relief. In this episode, I'm revealing 7 powerful steps to tackle inflammation, calm your body, and finally see progress with that stubborn belly fat. These are practical, realistic strategies designed to work with your body—not against it. Tune in to learn: - The surprising connection between stress, inflammation, and belly fat. - What causes inflammation to go up - Signs of inflammation to watch for - How it affects your hormones. - How simple daily tweaks can reduce bloating and kickstart fat loss. If you've been feeling stuck, this episode is your guide to taking back control of your health and body. It's time to stop guessing and start seeing results—because you deserve to feel amazing at every stage of life. Press play and take the first step toward a stronger, healthier you! TIMESTAMPS: (00:00) - Intro (01:01) - What is inflammation & why does it happen? (06:52) - How does chronic inflammation affect your body? (10:47) - Menopause, hormones, and inflammation (20:05) - Insulin resistance (22:10) - What symptoms will you see from chronic inflammation? (28:11) - How to reduce inflammation (37:09) - Final thoughts + reminders CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat

Are you feeling overwhelmed, anxious, or simply not like yourself as you navigate menopause? You're not alone. In this episode, I dive into the surprising connections between hormone shifts—like dropping progesterone, fluctuating estrogen, rising cortisol, and the role of testosterone—and how they can wreak havoc on your mental health. But here's the good news: it's not all out of your control. I uncover the powerful ways you can take control of your mental well-being. If you're ready to feel calm, confident, and in charge of your life again, this is the episode you can't miss. Let's explore what's really happening in your body—and how you can turn it around. Hit play now and start your journey to unlocking peace of mind! And lastly I have a treat for you! I designed a 14 day mini challenge to help you stay on track WITHOUT feeling ashamed for having your favorite treats. It is simple, and not time consuming! It sets you up for a great 2025 rather than having to lose the 5-10 pounds you typically gain over the holidays! Plus you can 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! Cost: $17.97 (~$13 USD)Program starts Dec 9th! Head here to head started: https://www.vitalityoet.com/offers/ztqtQcAE TIMESTAMPS: (00:00) - Intro (01:06) - Overview of anxiety in menopause (challenge details below!) (02:32) - Noticing shifts in anxiety & mood during menopause (05:24) - Symptoms of anxiety (10:00) - Re-writing your perspective (14:07) - Not all anxiety is linked to your thoughts (15:20) - Hormones, chronic stress & anxiety (32:00) - Insulin resistance & blood sugar control (35:42) - Lack of self-care (43:45) - What you can do to manage your anxiety (46:55) - Retraining your stress response (50:44) - How to control your blood sugar (54:03) - Leaning into self-care (55:04) - Getting your hormones tested (56:00) - Exercise & healthy sources of dopamine (01:00:10) - Getting additional support (01:01:11) - Final thoughts + reminders CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat