The Metabolism and Menopause Podcast

‣ Fat Loss Masterclass with 2 Detox Fat Loss Meals Plans and Chance to Win DUTCH Hormone Test: https://www.vitalityoet.com/offers/X5rtRxKx‣ Pre and Post Workout Nutrition Guide: https://www.vitalityoet.com/menopause-workout-nutrition‣ Kion Amino's: http://getkion.com/stephanie‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismMuscle is what helps your body take food and use it for fuel instead of your body storing it as fat. Unfortunately as our hormones decline our body favors muscle breakdown and our muscle building signal goes down = losing 3-8% of your muscle mass every decade starting at 30!Which is why it is so dang easy to get fat and see muscle loss.We have to be far more intentional on how to maintain muscle let alone build it - it will NOT happen on accident. I walk you through exactly how we do this with our clients in this episode!TIMESTAMPS:(00:00) - Intro(00:54) - Why does build muscle even matter? (Masterclass details below!)(03:55) - Muscle breakdown & menopause(09:05) - How to train & what to eat(30:45) - Expectations during a muscle building phase(35:25) - Final thoughts + remindersCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat

‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat

Listen to the Reverse Dieting Episode (EP 168) Here: SpotifyAppleYou're eating “clean.”You're cutting carbs.You're doing all the “right” things…And you still feel exhausted.Here's the truth:It's not just age.It's not just hormones.It's that your body has stopped turning food into energy—and started storing it as fat.

You're eating cleaner than ever…No sugar. No junk.You're cooking 90% of your meals from scratch — because you care about your health.And yet…The scale won't budge.Your jeans still feel tight.The bloating, the exhaustion, the cravings? Still there.And now you're left wondering:“What more can I do?”“Why isn't this working?”Here's the truth no one is telling you:

You've cut the calories. You've tried the workouts. You've pushed through exhaustion and cravings—and still, the weight won't budge.It's not your fault.It's not your discipline.And it's not just age.⚠️ The truth?Most women over 40 are stuck in fat-storing mode—not because they're doing it wrong, but because their hormones, thyroid, blood sugar, and stress signals are screaming for support. And your lab work is the roadmap you've been missing.EVEN if your doctor says it's “normal” we look for optimalBecause doctors can't prescribe you anything until it is out of rangeAnd at that point we are trying to get out of a pretty deep hole.We want to optimize your health, lab levels and take control before things get worse!In this free, value-packed webinar, I'll show you how to:

⁠⁠⁠⁠⁠⁠You've been eating less.⁠⁠⁠⁠⁠⁠Working out more.⁠⁠⁠⁠⁠⁠Cutting carbs, skipping snacks, pushing harder.⁠⁠⁠⁠⁠⁠⁠⁠⁠And your body?⁠⁠⁠⁠⁠⁠Still tired. Still inflamed. Still storing everything you eat.⁠⁠⁠⁠⁠⁠⁠⁠⁠Sound familiar?⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Are you doing “everything right”… but the scale still won't budge?You're not crazy—and you're definitely not lazy. Your body might just be stuck in fat-storing mode... and no amount of willpower, cardio, or calorie-cutting will fix it.In this episode, I'm breaking down:

Are you stuck in a loop of negative thinking, self-doubt, or frustration with your health journey? You might be unknowingly binge-watching the wrong mental programming—and your brain is queuing up more of the same.In this episode, we dive into a powerful mindset shift using a relatable analogy: Netflix.Just like your favorite streaming service recommends shows based on what you've watched, your brain serves up thoughts based on what you focus on—whether that's lack, failure, or abundance and possibility.You'll learn:- Why your brain keeps defaulting to self-sabotage- How your “mental algorithm” affects consistency, cravings, and confidence- The neuroscience behind focus and how it shapes your health outcomes- Practical strategies to break the binge cycle of negative thoughts and start “streaming” - beliefs that align with who you want to become- How this shift transformed my relationship with food, movement, and self-worth—and how it can do the same for youIf you're ready to stop feeling stuck and start building lasting change from the inside out, this episode is your reset button.TIMESTAMPS:(00:00) - Intro(01:35) - Our brains work the same way as Netflix(04:40) - What you seek, you strengthen (Your RAS)(09:20) - Reframing your thoughts & acknowledging your wins(15:10) - What do you need to start doing instead?(27:11) - Final thoughts + remindersCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

Thinking about starting HRT—or already on it but not seeing results?Here's the truth: HRT isn't a magic fix if your body isn't ready.In this episode, I'm breaking down the 5 things you need to do BEFORE starting hormone therapy so it actually works with your body—not against it.We'll cover gut health, liver detox, blood sugar, stress, and the key labs your doctor probably isn't running.If you want HRT to work the way it's supposed to, this is where you start.TIMESTAMPS:(00:00) - Intro(00:57) - Overview of today's episode(03:30) - Step #1(08:00) - Step #2 (14:37) - Step #3(18:44) - Step #4(23:15) - Step #5(25:50) - Labs to consider before HRT(28:51) - Who should not go on HRT(29:40) - Final thoughts + remindersCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

Going on HRT hoping it would be the answer to everything?Better sleep, better moods, less brain fog, and finally some weight loss. But instead? You felt worse.More bloated. More anxious. More confused.And yes… More weight gain.In this episode, I'm sharing why things went wrong, what I wish women knew before starting, and why so many women feel worse on hormone therapy when it's supposed to help.If you're on HRT and not feeling better, or wondering if it's right for you… this one's for you.TIMESTAMPS:(00:00) - Intro(01:01) - Overview of HRT part 1(03:12) - Our client's experience with HRT(05:27) - Why can HRT cause negative symptoms and weight gain?(10:44) - What we did with Tina to turn things around(16:34) - What does HRT help with?(17:50) - Final thoughts + remindersCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

Ever wondered if sitting in a sauna could actually help you burn fat—especially during perimenopause or menopause?You're not alone.In this episode, we're diving into the surprising science behind how saunas can support fat loss especially in women over 40—and why it's so much more than just sweating out water weight.

What if the decisions you're avoiding today are shaping the future you'll regret tomorrow?In this episode, we get real about aging, identity, and the quiet danger of indecision. One in three women ends up in a nursing home. The average life expectancy for women is 81. For many of us, we're already halfway there—yet we're still letting fear, comfort, and passivity decide for us.This isn't about fear-mongering—it's about waking up. Because you don't drift into a strong, vibrant, purposeful life at 80—you decide your way there.We'll unpack:- How delay gives fear the microphone and silences your calling- Why passivity wears the mask of wisdom (but steals your future)- The powerful connection between gratitude, giving, and becoming- What it means to age by design vs. age by default- Why the small, boring decisions you keep avoiding matter mostIf you've been waiting for the right time to step into the next version of yourself…This is your call to stop drifting and start deciding—on purpose.TIMESTAMPS:(00:00) - Intro(01:30) - Start of the training(04:40) - Gratitude vs. resentment(12:01) - Urgency matters (don't wait) (18:29) - Developing integrity & trust with yourself(21:20) - Final thoughtsCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

Ever step on the scale, see a lower number… and then watch it bounce back the next day like it never happened?You're not alone—and you're not failing.In today's episode, I'm breaking down the 12 sneaky reasons your weight can spike day-to-day—even when you're doing everything “right.”We'll talk about:✅ Why water retention, hormones, and sodium are behind most of the madness✅ How perimenopause magnifies these ups and downs✅ The mindset shift that will save your sanity (and your progress)✅ What to focus on instead of obsessing over the number✅ Simple strategies to help minimize scale fluctuations—like stabilizing blood sugar, tracking bowel movements, supporting your liver, and actually getting enough sleep (yup, it matters)This episode isn't just about understanding the “why”—it's about learning how to regain your power when the scale plays games.Because real fat loss isn't linear. And the scale? It doesn't get to decide your worth—or your results.

But first… YOU COULD WIN: 3 months of coaching, a DUTCH hormone test + blood panel with over 30 markers AND access to our medical team! Apply here: https://1ck2gu1qfir.typeform.com/summer2025We also have a limited number of runner up prizes for a 6 month coaching package with over $1000 in discounts and bonuses! Does alcohol really make that big a difference when it comes to fat loss after 40?In this episode, we're pulling back the curtain on how alcohol impacts your hormones, metabolism, muscle growth, sleep quality, and belly fat. Especially for women in perimenopause and menopause, your body doesn't process alcohol the same way it used to—and even “moderate” drinking could be the invisible roadblock between you and your goals.Whether you're a social sipper or someone who loves that end-of-day glass to unwind, this episode will give you the science, the strategies, and a whole new perspective on alcohol and your body.You'll learn:

Have you ever walked out of a doctor's office feeling unheard, unseen, or told everything was 'normal'—even though you knew something was off? You're not alone.In this powerful episode, we're pulling back the curtain on medical gaslighting—the subtle (and sometimes not-so-subtle) ways women are dismissed, misdiagnosed, or left without real answers when it comes to their health.We also break down what evidence-based care really means—and how it often gets used as a shield for lazy medicine that doesn't serve women in perimenopause, postpartum, or even during puberty.We cover:- The most common forms of medical gaslighting (and why they're so damaging)- What “evidence-based” care should mean vs. how it's misused- Why so many women are told “everything looks fine” when their hormones are clearly not- How to advocate for yourself when you're not being taken seriously- Why your lived experience is data—and deserves to be part of your care planThis is an episode for every woman who has ever been brushed off, labeled as “dramatic,” or told to “just wait it out.” Your voice matters. Your symptoms matter. And it's time we stop settling for surface-level care that ignores the bigger picture.

Ever feel frozen by your to-do list, paralyzed by pressure, or like you “should” be able to handle more but just... can't?You're not broken. You're not behind. You're being stretched—and that's not a bad thing.In this episode, we'll reframe overwhelm as a sign of capacity expansion, not collapse. I'll walk you through 5 powerful mindset and nervous system strategies to shift from spiraling into stillness, from chaos into clarity—without needing a full reset.Whether you're juggling family, business, fat loss, or just life right now, this episode will help you breathe again and take the next right step.

You've been told to “just listen to your body”…But what if your body is sending mixed signals because your hormones are out of sync?In this episode, we're pulling back the curtain on the intuitive eating trend—and why it often backfires for women over 40. If you're gaining weight, always bloated, or constantly craving sugar even when you're “doing everything right,” this episode is your wake-up call.We'll break down:⚠️ Why intuitive eating doesn't work when your metabolism is dysregulated

You've been told HIIT is the holy grail for fat loss—fast, sweaty, efficient. But if you're a woman in your 40s or 50s doing all the “right” workouts and still not seeing results… this episode is your wake-up call.

You're doing “everything right”... but the fat won't budge. You've dialed in your workouts. You've cleaned up your food. You're even trying to manage your stress.So why do you still feel stuck, bloated, and inflamed?

Let's be honest: you know what to do. You've read the blogs, watched the reels, maybe even bought the planner.But somehow… you're still not following through.In this episode, we're getting real about why it's so hard to be consistent—and how the right kind of accountability can change everything.

Feeling overwhelmed by perimenopause? You're not alone—and you don't have to just “ride it out.”In this powerful episode, Dr. Mariza Snyder joins me to break down what's really happening during perimenopause, how to decode your symptoms, and the truth about hormone therapy (HRT)—including the biggest myths keeping women stuck and suffering.We talk about reclaiming your body, your confidence, and your options—with natural strategies and science-backed tools so you can take control.This is the episode your doctor didn't have time for.CONNECT WITH DR. MARIZA:Facebook: https://www.facebook.com/drmarizasnyder/Instagram: https://instagram.com/drmariza/Thriving in Menopause Survival Guide: https://drmariza.com/perimenopausesurvivalPodcast: https://drmariza.com/podcast/TIMESTAMPS:(00:00) - Intro(01:11) - Who is Dr. Mariza & how did she get here?(09:50) - Creating your ideal life in perimenopause and menopause(16:11) - Regulating stress & your nervous system(21:32) - All things HRT (Pro's, Con's, & How It May Help)(49:28) - Final thoughts + Where to Connect with Dr. Mariza (links below)CONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

Bloating. Mood swings. Weight gain that won't budge — even when you're eating clean and exercising.If this sounds familiar, you might be facing a hormonal imbalance no one's talking about: Estrogen Dominance.In this episode we're unpacking one of the most misunderstood hormone issues affecting women in their 30s, 40s, and 50s — and why your doctor probably isn't testing for it correctly.You'll learn:- What estrogen dominance actually is — and how it's often confused with "high estrogen"- Why it's more about imbalance between estrogen & progesterone than just “too much estrogen”- Why your bloodwork might look “normal” while your body screams otherwise- 5 root causes of estrogen dominance (including sluggish liver detox and cortisol spikes)- How estrogen affects your mood, cravings, sleep, and metabolism- Simple steps to start rebalancing hormones naturally through food, movement, and stress supportThis episode is your roadmap to decoding the symptoms, finding the real root cause, and finally reclaiming your energy, clarity, and fat-burning power.TIMESTAMPS:(00:00) - Intro(01:08) - Overview of Estrogen Dominance(02:50) - What is Estrogen Dominance?(04:35) - Testing guidelines(10:44) - What are the symptoms & root causes of Estrogen Dominance(23:50) - What can you do to improve this?(37:19)- Final thoughts + remindersCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

☀️ Summer is here—and with it comes barbecues, beach days, vacations… and a whole lot of women wondering why fat loss suddenly feels impossible.If you're stuck spinning your wheels despite "eating clean" and working out, this episode is for you. Because it's not about willpower—it's about strategy.Today, I'm breaking down the 7 biggest mistakes I see women over 40 making in the summer when trying to lose fat. These aren't just annoying habits… these are the exact things that block your fat-burning pathways and overstimulate your fat-storing ones.

You're eating clean. You're moving your body. But you still feel bloated, puffy, inflamed—and the scale won't budge.Sound familiar?In this episode, we break down why inflammation could be the hidden reason your body is holding onto weight—even when you're doing everything “right.”This is especially common for women over 40, when hormone shifts, gut stress, and metabolic slowdowns collide.

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