The Metabolism and Menopause Podcast

I know many of you have woken up asking yourselves this very question Today in this podcast I got over a lot of stuff - some psychology stuff but also how you actually got to this point where you don’t recognize yourself in the mirror and what to do about it. Because it feels like you just wake up one day and life is NOTHING like what you expected it to be. And it sucks. I hope you find this podcast helpful and as always if you need help figuring out where to start head here to book a free consultation call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom TIMESTAMPS: (00:00) - Intro (01:04) - Overview of today's episode (taking responsibility for your situation and Steph's AHA moment) (07:38) - Your current results (or lack thereof) don't come over night (11:38) - Your weight-loss history matters & addressing the root cause (19:40) - Giving yourself grace from your past decisions & using what you've learned (25:20) - Recap & sharing the podcast! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠ ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠

Low progesterone is not a great time: - Weight gain or trouble losing weight - Mood swings, and depression - PMS, irregular menstrual cycle - Breast tenderness, fibrocystic breasts - Fibroids - Gallbladder problems - Low libido - Hot flashes - Migraines or headaches - Depression, anxiety or other mood changes In this episode I covered: - Why progesterone is so important - What causes it to drop - Symptoms - Causes - And of course the ways to naturally improve production! Hormonal Imbalance Workshop: On April 29th we are going to go over the most common hormonal imbalances we see in women particularly once they reach perimenopause and what to do about it! This way you can say good-bye to low energy, belly fat, bloating and those dreaded hot flashes and night sweats! What’s Included? Hormonal Symptom Assessment - and we send you your results Hormone Balancing Blue Print + optional supplement recommendations Recording of the webinar which includes common hormonal imbalances AND the solutions to resolve them! As always we will be giving away some free stuff on the call so you are not going to want to miss out! To register for this $17.99 workshop (~$13.50 USD) head to this link or head to my bio! https://buy.stripe.com/28o6qJ15W3g30DedZR TIMESTAMPS: (00:00) - Intro (01:09) - Progesterone overview (+ hormonal imbalance workshop!) (03:56) - What does progesterone actually do? (08:49) - Symptoms of low progesterone (12:39) - Cortisol's effect on progesterone (15:50) - Going deeper and finding the root cause (17:35) - Two big issues with low progesterone (19:53) - How do we make enough progesterone? (22:09) - The solutions to low progesterone! (32:50) - Recap + reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠ ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠

Intuitive eating is super popular BUT you need to proceed with caution. Intuitive eating relies on natural hunger and fullness cues HOWEVER as our hormones change, we under go stressful times, have dieted a lot, fasted, along with our sleep and food choices - well those all affect our natural cues. So you CAN’T TRUST YOUR INTUITION. I dive into all these factors and how to actually get to a place where you can trust your body’s signals and reach your goals. (00:00) - Intro (01:11) - Overview of intuitive eating (02:38) - Hormones + hunger signals that effect how you eat (10:02) - Have you been ignoring your hunger signals? (13:22) - Learning to eat mindfully (18:39) - Eating when you don't feel hungry (20:35) - Getting start with tracking (25:05) - Fiber + carbs affection your hunger (29:30) - Recap + reminders! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠ ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠

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: - 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) - Symptoms of high and low estrogen - Causes of high and low estrogen - How to improve estrogen levels naturally For coaches wanting to get on the wait list for our Master Menopause Mentorship Program you can sign up here: https://1ck2gu1qfir.typeform.com/VitalityMentor To learn more about dutch testing head here: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 To get assessed, get calories calculated and nutritional/lifestyle guidelines free book a call here: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom TIMESTAMPS: (00:00) - Intro (01:16) - Overview + announcements! (Menopause Mentorship Program) (04:04) - How is estrogen made (06:38) - What estrogen does for our body + what do we see with low estrogen? (17:31) - The relationship of progesterone and estrogen (18:18) - The relationship of cortisol and estrogen (23:15) - The relationship of insulin and estrogen (25:03) - Understanding the difference in symptoms of low vs. high estrogen (33:48) - The best ways to balance your estrogen levels! (47:36) - Recap + reminder! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠ ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠ ‣ Email: ⁠⁠⁠⁠⁠⁠⁠stephanie@vitalityoet.com⁠⁠⁠⁠⁠⁠⁠ ---- © 2024 Stephanie Fusnik & VitalityOET

There is a lot of information on WHAT to eat but have you ever considered that HOW you eat could actually be a HUGE part of the problem? It actually plays a much bigger role than you think and could be the missing puzzle piece in your health and fitness journey. Today I covered in depth the 2 biggest issues in HOW we eat and what that means your hormones, metabolism and ability to lose weight. I also covered the 10 other things you are likely doing or missing that are contributing to the issues! This episode did cover a lot so if you have questions on where to start, how much you should be eating and an outlined plan on what YOU should do please book your free calorie calculation and consultation call here: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom TIMESTAMPS: (00:00) - Intro (01:16) - Overview (02:59) - Hormones different effects on the body & metabolism (08:00) - The 2 biggest ways your diet can negatively your hormones (29:07) - A few ways your diet can cause hormonal imbalances (and some strategies to help) (47:11) - How to improve your metabolism and hormones with food (53:33) - Recap + reminders! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠ ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠ ‣ Email: ⁠⁠⁠⁠⁠⁠⁠stephanie@vitalityoet.com⁠⁠⁠⁠⁠⁠⁠ ---- © 2024 Stephanie Fusnik & VitalityOET

We asked what women wish they knew about menopause sooner in our facebook community of over 19 thousand women. Today I had Coach Beth, Coach Kirianna and Coach Amy come to discuss the things women were talking about because if they wished they knew these things sooner then so will all the other women in the world! We covered a LOT on this episode - but to get more information and get your questions answered head to our free facebook community to access every single webinar guide we have ever made! Join here: https://www.facebook.com/share/rPiuNv6mjb49sbik/?mibextid=K35XfP TIMESTAMPS: (00:00) - Intro (01:04) - Quick overview (02:20) - Unexpected symptoms in perimenopause & menopause (10:35) - How to improve those symptoms in perimenopause & menopause (17:19) - Dealing with anxiety in menopause (27:48) - Not being so hard on yourself (41:53) - Reducing inflammation without being restrictive (50:41) - Doctors giving nutrition advice & navigating misinformation (01:04:38) - Hormone testing & HRT (01:07:12) - Final thoughts & resources CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠ ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠ ‣ Email: ⁠⁠⁠⁠⁠⁠⁠stephanie@vitalityoet.com⁠⁠⁠⁠⁠⁠⁠ ---- © 2024 Stephanie Fusnik & VitalityOET

One common complaint we hear from women is that their sleep SUCKS especially once they hit perimenopause and the years that follow. And everyone “knows” that they SHOULD try to get better sleep. But WHY? And why does this matter in menopause? Well - it actually REALLY affects your hormones, chronic disease risk (like diabetes and heart disease) metabolism, energy, ability to put on muscle, cravings and YOUR ABILITY TO LOSE WEIGHT. So today Coach Hannah and I covered everything you need to know about circadian rhythm, sleep, how it affects your body, and most importantly how to get better quality sleep to accelerate weight loss (and no it isn’t just “go to sleep earlier”) To download our circadian rhythm rest guide for improving energy and accelerating menopause weight loss go here: https://www.vitalityoet.com/circadianrhythm-menopause TIMESTAMPS: (00:00) - Intro (01:08) - Overview of circadian rhythm (02:07) - What is circadian rhythm? (05:11) - What will happen when you align your circadian clock (10:42) - Top circadian rhythm disruptors (20:42) - How does caffeine affect all of this? (25:12) - Cortisol & your circadian rhythm (42:57) - Light & your circadian rhythm (45:57) - How to start realigning your circadian clock (01:13:24) - Recap & top takeaways CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠ ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠ ‣ Email: ⁠⁠⁠⁠⁠⁠⁠stephanie@vitalityoet.com⁠⁠⁠⁠⁠⁠⁠ ---- © 2024 Stephanie Fusnik & VitalityOET

Carbs are the missing piece from your fat loss journey. Quite literally. It is crucial for a lot of things like building muscle, improving thyroid function and keeping your metabolism up nice and high = easier fat loss. Eat the thought of eating carbs is terrifying thanks to freaking health and fitness industry from some people trying to make cash off you. In this episode I cover: - WHY carbs are so important - The negative consequences of not eating enough of them - How to eat carbs without raising blood sugars - Types of carbs to eat - What to expect when you start introducing them again. Consultation Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom TIMESTAMPS: (00:00) - Intro (01:16) - Overview of Carbs for menopause (04:40) - Estrogen decreases & fasted workouts (10:55) - Cardio & muscle mass breakdown (15:50) - Carbs affect your hormone health 19:50 - Carbs WILL improve your sleep (23:05) - Fiber (25:48) - Carbs & cortisol (29:01) - Managing your blood sugar while eating carbs (38:10) - What to expect when increasing your carbs (44:03) - Outro + reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠ ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠ ‣ Email: ⁠⁠⁠⁠⁠⁠⁠stephanie@vitalityoet.com⁠⁠⁠⁠⁠⁠⁠ ---- © 2024 Stephanie Fusnik & VitalityOET

This is a loaded question and Coach Kirianna and I dive into the truth about genetics. We covered a few different topics: - What are genetics? - What are epigenetics? - What influences our epigenetics - Genetics and fat loss - Genetics and Menopause - What can you do if your genetics are “working against you” - Thyroid conditions, MTHFR mutations, autoimmune conditions, hormonal imbalances and more TIMESTAMPS: (00:00) - Intro (01:08) - Overview of genetics & menopause (06:19) - The difference between genetics and epigenetics (09:17) - What causes these epigenetic changes? (12:25) - Stress & cortisol's affect on your genetics (17:10) - Poor sleep & genetics (19:20) - Do genetics affect obesity? (23:07) - The environment & pollutants (24:22) - Medications & sickness causing changes (39:04) - What genetic changes are common with menopause? (58:33) - What you can do about these changes! (01:14:00) - Why do we do an in-depth assessment? (01:16:16) - Closing thoughts CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠ ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠ ‣ Email: ⁠⁠⁠⁠⁠⁠⁠stephanie@vitalityoet.com⁠⁠⁠⁠⁠⁠⁠ ---- © 2024 Stephanie Fusnik & VitalityOET

Last episode I went over all the reasons you could experience sudden weight gain in perimenopause (and onwards) including various hormonal imbalances. I then touched on how to improve/combat all those issues so you can lose weight and there was one thing that ALL of them had in common - improving cortisol levels! So today I did a deep dive on cortisol, how it affects ALL areas of your body (including hormonal issues) and what you can do to start improving levels today. I touched on how DUTCH testing gave me much different results than those of blood work which you can learn more about here: Don’t forget to share with all your friends! TIMESTAMPS: (00:00) - Intro (01:24) - Overview of cortisol and hormones (03:20) - Why do we need cortisol? What does it do? (07:50) - The "cortisol curve" (12:15) - Why hormonal imbalances lead to weight gain (19:42) - What you need to understand about cortisol (28:30) - Thyroid function and cortisol (34:10) - The phases/stages of cortisol + cortisol testing (42:23) - Improving your cortisol levels (56:30) - What will happen if you take this seriously (58:10) - How to get an assessment CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠ ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠ ‣ Email: ⁠⁠⁠⁠⁠⁠⁠stephanie@vitalityoet.com⁠⁠⁠⁠⁠⁠⁠ ---- © 2024 Stephanie Fusnik & VitalityOET

Anyone else hop on the scale - panic and then start eating less food, cutting carbs and adding in more exercise? Except that didn’t seem to help AT ALL?! I mean it used to but not since this glorious time period we call perimenopause came around. So today I covered all the reasons as to why you might see sudden weight gain AND what to do about it - with a lot of information on hormones! There is a part 2 coming up next! To book a consultation call to get assessed and your calories calculated for free please go here: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom TIMESTAMPS: (00:00) - Intro (01:18) - Do not panic! (02:22) - Follow this checklist when weighing yourself (04:09) - Water causing weight fluctuations (05:25) - Carbs and water retention (07:31) - Sodium (13:22) - Sleep and recovery (15:28) - Medications & HRT (26:22) - Hormones & weight gain (28:56) - Low estrogen (33:53) - Estrogen dominance & low progesterone (41:56) - High androgens (46:33) - HPA axis and thyroid (51:28) - Supplements that may help (57:18) - The BIGGEST change you can make for your hormonal health (01:00:03) - Recap with action steps (01:02:58) - Reminders! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠ ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠ ‣ Email: ⁠⁠⁠⁠⁠⁠⁠stephanie@vitalityoet.com⁠⁠⁠⁠⁠⁠⁠ ---- © 2024 Stephanie Fusnik & VitalityOET

Did you know 86% of women in North America are dissatisfied with their bodies and 40-60% of elementary aged girls are concerned with their body and fear “getting fat”?! That maybe one of THE biggest heart breaking statistics I have ever heard. So today I am going to dive deep into body image as well as tactics for improving body image. As always if you would like to a consultation call to get assessed, your calories calculated and a road map to get to your goals please book a consultation call here: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom You can also message me but so many of you are messaging (yay - I love talking to you) that I am behind so booking a call ensures that you will have everything you need after it in a much quicker time frame and you can ask all questions in real time! SO messaging will just take longer to get you what you need! TIMESTAMPS: (00:00) - Intro (01:15) - Overview of body image in menopause 04:55 - What sacrifices are you willing to make? (aesthetics, performance, and health) (06:55) - Shocking statistics on body image and why this is happening (11:04) - What does body image actually mean? (18:06) - Factors that affect our body image (30:44) - Tips to help you improve your body image (01:06:00) - Recap and reminders! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠ ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠ ‣ Email: ⁠⁠⁠⁠⁠⁠⁠stephanie@vitalityoet.com⁠⁠⁠⁠⁠⁠⁠ ---- © 2024 Stephanie Fusnik & VitalityOET

Don’t worry we aren’t going to suggest anything crazy here but we ARE going to explain to you why libido decreases in menopause, why we might struggle with pelvic pain and a bit of the science behind that. Then we break down the benefits of having sex and the things that you can do to improve sexual desire, reducing pain, dryness and more! Coach Brittany and I share a bit about our personal experience with sexual abuse (which I have never talked about publicly) and how that impacts our lives on a desire and hormonal level as well. We hope you enjoy this and find some of our stories funny and relatable. TIMESTAMPS: (00:00) - Intro (01:03) - Overview (02:28) - Being okay with talking about sex (04:30) - The benefits of sex (06:30) - The most commons issues around sex (12:05) - Strategies to improve your sex life and libido (54:06) - Recap + reminders on self care! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠ ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠ ‣ Email: ⁠⁠⁠⁠⁠⁠⁠stephanie@vitalityoet.com⁠⁠⁠⁠⁠⁠⁠ ---- © 2024 Stephanie Fusnik & VitalityOET

Have you ever wondered “why does SHE have such an easy time losing weight?”, “how come she didn’t gain weight when eating more food?” Well I am finally answering all those questions! It comes down to what type of metabolism you have - and there are 4 different categories we use to describe women in our program and now you can figure out which one you are to help you successfully reach your health and fitness goals! In this episode I covered: - What determines “calories out” - What metabolism is - The different types of metabolism - What makes your metabolism fast or slow - AND A WHOLE LOT MORE If you need help understanding where you fit in and how much you should be eating just book a call here: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom TIMESTAMPS: 00:00 - Intro 01:13 - Overview of the types of metabolism 03:07 - What is your metabolism? How can you improve it? 25:30 - Calories in vs calories out 29:18 - The 4 types of metabolism 48:52 - What causes a fast or slow metabolism? 57:34 - Recap + outro CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠ ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠ ‣ Email: ⁠⁠⁠⁠⁠⁠⁠stephanie@vitalityoet.com⁠⁠⁠⁠⁠⁠⁠ ---- © 2024 Stephanie Fusnik & VitalityOET

Before I hop into today’s episode: WE ARE GIVING AWAY 3 MONTHS OF FREE COACHING! And there are limited runner up prize packages of $500 off, + $50 gift card to your choice of Amazon, Lululemon or Starbucks AND you will be entered to win 1 of 2 DUTCH hormone tests! The best part is it is free to apply! Just head here: https://1ck2gu1qfir.typeform.com/vitalitybday Anyone else hate the scale as much as me? It SUCKS when you are putting in effort, you feel good and then you hop on the scale and it does not reflect all the hard work you are putting in. In Today’s episode Kirianna and I cover: - What to expect in a reverse diet and will you gain weight eating more food (for details on what a reverse diet is, why you need one in menopause and how to do this properly please head to the last episode) - Reasons the scale MIGHT go up in a reverse diet - and how to avoid that - Reasons the scale can go up and down day to day in menopause - how to avoid that - And the best ways to measure progress that don’t include the scale TIMESTAMPS: (00:00) - Intro (01:40) - Birthday Coaching + Hormone Testing Giveaway! (02:50) - Overview (06:36) - Reverse dieting overview - do you need one? (19:18) - 10 Reasons the scale will go up in a reverse diet (01:15:36) - More accurate measures of progress (01:19:33) - Recap + reminders! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠ ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠ ‣ Email: ⁠⁠⁠⁠⁠⁠⁠stephanie@vitalityoet.com⁠⁠⁠⁠⁠⁠⁠ ---- © 2024 Stephanie Fusnik & VitalityOET

We are going to cover: - What is reverse diet and do you need one? - How it helps with stubborn menopause belly fat - How it improves hormone profile and hormonal symptoms - The do’s and don’ts to do this SUCCESSFULLY - The exact check lists clients receive to know if they are ready for a fat loss phase! Enter to Win Free Coaching Here: https://1ck2gu1qfir.typeform.com/vitalitybday If you want us to help you figure out what YOUR reverse dieting process needs to look like for FREE book a consultation call below: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom' TIMESTAMPS: (00:00) - Intro (01:18) - Overview (02:30) - Birthday Coaching & Testing Giveaway! (03:50) - Why do you need a reverse diet? (08:03) - What dieting and stress does to your metabolism (15:57) - What is a reverse diet? (20:49) - How to reverse diet (29:10) - Do's & Don'ts of Reverse Dieting (01:04:32) - Recap (01:05:55) - How to know if you're ready for fat loss CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠ ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠ ‣ Email: ⁠⁠⁠⁠⁠⁠⁠stephanie@vitalityoet.com⁠⁠⁠⁠⁠⁠⁠ ---- © 2024 Stephanie Fusnik & VitalityOET

I start off this episode with first explaining a bit about the hormone changes we experience in perimenopause and onwards and how that affects our body composition and our ability to lose fat. Then I cover that the staples are that make a great metabolism boosting menopause workout program and how to adjust training to get the most out of those workouts! We do have an exercise subscription program! This program is designed for women in perimenopause and onwards to: - improve cortisol levels - balance hormones - boost metabolism - build muscle - and change your body composition ‌ You get access to a MINIMUM of 4 different workout programs: -4 day a week commercial gym program -4 day a week home program (bands, body weight and dumbbells) -3 day a week commercial gym program -3 day a week home program (bands, body weight and dumbbells) You can cancel your subscription at any time - no contracts! $45.99 CAD ($34 USD) a month https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout TIMESTAMPS: (00:00) - Intro (01:07) - Overview (01:44) - Changes we see in menopause (08:22) - The benefits of strength training for menopausal women (16:47) - Where & how to start with resistance training (31:42) - Maximize your results with progressive overload (39:24) - How much should you strength train? Are you recovering properly? (47:52) - Signs your training isn't working for you (48:38) - One of the best forms of exercise for health, longevity, and weight loss (50:51) - Don't neglect your mobility training (54:45) - Recap + our exercise subscription program (link in description) CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠ ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠ ‣ Email: ⁠⁠⁠⁠⁠⁠⁠stephanie@vitalityoet.com⁠⁠⁠⁠⁠⁠⁠ ---- © 2024 Stephanie Fusnik & VitalityOET

Man nutrition can be FREAKING confusing. Today I am making this episode short and sweet with what you need to be successful in supporting your menopausal body and set you up for success! I cover what to eat, how much to eat, when to eat and WHY. As always if you have any questions or need help figuring out exactly how much YOU need to eat just message me or book a consultation call below! TIMESTAMPS: 00:00 - Intro 01:13 - Overview 01:45 - #1 - Calories 05:51 - #2 - Carbs 11:02 - #3 - Protein 14:45 - How much protein & carbs? 15:19 - The order in which you eat your food matters 17:59 - Meal timing & fasting 25:48 - Caffeine 27:21 - Food consistency 31:32 - Are you lacking hormones? 32:42 - Recap + closing thoughts CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠ ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠ ‣ Email: ⁠⁠⁠⁠⁠⁠⁠stephanie@vitalityoet.com⁠⁠⁠⁠⁠⁠⁠ ---- © 2024 Stephanie Fusnik & VitalityOET

Maybe you have already reached out to me and I have given you a goal for calories, protein, etc. I have told you rate of increase or decrease. I have talked about meal timing and tweaks to make. Yet I still get women who reach out 6 months later or even a year later than just “haven’t started yet” or “I tried but just couldn’t really do it” or “I know what to do but I just can’t do it”. Does that sound familiar? So then I mention meal planning and prepping and I can feel the panic through my phone. In this episode I break down all the little details to make this so much less overwhelming so you can actually achieve your goals. It does not include sectioning everything off into containers for the whole week - I have never done that and I never will. If you need help figuring out where to start, don’t forget we offer free consultation calls to do that for you (link below)! TIMESTAMPS: (00:00) - Intro (01:13) - Meal planning overview (02:26) - How to build consistency + sustainability with your meal plan (07:52) - Answer these questions BEFORE you create your meal plan (11:32) - Keeping it simple + measuring your progress (16:20) - Follow these rules when you create your menopause health plan (32:57) - What successful people do to create consistency (41:32) - Reverse dieting + meal planning (43:01) - Other helpful tips creating meal plans (46:130 - Recap + outro CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠ ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠ ‣ Email: ⁠⁠⁠⁠⁠⁠⁠stephanie@vitalityoet.com⁠⁠⁠⁠⁠⁠⁠ ---- © 2024 Stephanie Fusnik & VitalityOET

“Can you help me figure out how many calories to eat to lose weight?” This is the question that pops up in my messages every single day - and I am always happy to answer! But how do you really know what you need? Maybe you have tried calculators and equations from other people but they are all different. So how are you supposed to know? In this episode I help you figure out how to do just that and understand that we need to figure out where your metabolism is too! If you want to take our Menopause Metabolism Quiz head here: https://1ck2gu1qfir.typeform.com/menometabolism If you want to have your calories calculated for you please book a consultation call here: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom TIMESTAMPS: (00:00) - Intro (01:15) - Overview (05:03) - Online calorie calculators are inaccurate (08:39) - Why menopausal women have different caloric needs (15:24) - Weight gain is real in menopause (here's why) (21:13) - Your metabolism adapts + where are you currently? (26:13) - Don't make this mistake when you get your caloric intake (28:53) - Recap + asking for help CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠ ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠ ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠ ‣ Email: ⁠⁠⁠⁠⁠⁠⁠stephanie@vitalityoet.com⁠⁠⁠⁠⁠⁠⁠ ---- © 2024 Stephanie Fusnik & VitalityOET