The Metabolism and Menopause Podcast

Stephanie Crassweller
The Metabolism and Menopause Podcast

Our mission is to teach women about how their bodies change during the perimenopausal period (and onwards) so they can finally reach their health and fitness goals, live a life full of vitality and feel in CONTROL and at home in their bodies again! There is no excessive restrictions, no taking out your favorite foods, no doing crazy high intensity exercise or cutting out carbs! We cover hormones, exercise, nutrition and answer all of your questions!

  1. 3 Reasons Why You Workout and Don’t Look Like It | MMP Ep. 152

    2日前

    3 Reasons Why You Workout and Don’t Look Like It | MMP Ep. 152

    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🍴 - what you should eat 🌮 - exercise adjustments🏋🏽‍♀️ - lifestyle recommendations🚶‍♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ 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 ---- © 2024 Stephanie Fusnik & VitalityOET

    34分
  2. Cortisol and Insulin in Menopause: The Key To Fat Loss Success | MMP Ep. 151

    6日前

    Cortisol and Insulin in Menopause: The Key To Fat Loss Success | MMP Ep. 151

    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🍴 - what you should eat 🌮 - exercise adjustments🏋🏽‍♀️ - lifestyle recommendations🚶‍♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ 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 ---- © 2024 Stephanie Fusnik & VitalityOET

    44分
  3. 7 Steps to Lower Inflammation and Belly Fat in Menopause | MMP Ep. 150

    12月9日

    7 Steps to Lower Inflammation and Belly Fat in Menopause | MMP Ep. 150

    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🍴 - what you should eat 🌮 - exercise adjustments🏋🏽‍♀️ - lifestyle recommendations🚶‍♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ 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 ---- © 2024 Stephanie Fusnik & VitalityOET

    39分
  4. Anxiety and Mental Health Struggles in Menopause | MMP Ep. 149

    12月5日

    Anxiety and Mental Health Struggles in Menopause | MMP Ep. 149

    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🍴 - what you should eat 🌮 - exercise adjustments🏋🏽‍♀️ - lifestyle recommendations🚶‍♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ 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 ---- © 2024 Stephanie Fusnik & VitalityOET

    1時間3分
  5. Alternatives to Hormonal Birth Control | MMP Ep. 148

    12月2日

    Alternatives to Hormonal Birth Control | MMP Ep. 148

    So first of all - this podcast research was done by the wonderful Coach Brittany. We did film it together HOWEVER we had technical difficulties and not all of it was recorded. I had to re-record it solo BUT GIVE ALL CREDIT TO THIS INFORMATION TO HER! I am simply the one who delivered it. In a past episode we went over how birth control affects our body’s natural production of hormones and the side effects that come with it and how it does not actually solve your hormonal symptoms but masks them (and can actually make them worse - making coming off birth control really hard - I learned that the hard way. So today I covered a ton of alternatives to hormonal birth control thanks to all of Brittany’s research. I HIGHLY recommend you go back to our original birth control podcast as it gives you a ton of information and background! TIMESTAMPS: (00:00) - Intro (01:07) - Overview of alternative forms of birth control (03:15) - IUD's (06:32) - Barrier Methods: Condoms, Rings, Caps, and Diaphragms (11:23) - Long-Term Solutions: Tubal Ligation and Vasectomy (13:20) - FAM: Fertility Awareness Method (15:15) - Contraceptive Gels and Spermicides (17:25) - Using Apps for Birth Control (21:58) - Final thoughts CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽‍♀️ - lifestyle recommendations🚶‍♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ 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 ---- © 2024 Stephanie Fusnik & VitalityOET

    25分
  6. The Menopause Mood Shift: Balancing Serotonin, Dopamine, and More with Coach Chelsey | MMP Ep. 147

    11月28日

    The Menopause Mood Shift: Balancing Serotonin, Dopamine, and More with Coach Chelsey | MMP Ep. 147

    Ever feel like menopause has stolen your spark? You’re not alone. In this episode we explore the powerful mood shifts that come with menopause and perimenopause, breaking down how changes in serotonin, dopamine, and other “happy hormones” can leave you feeling off-balance, anxious, or just not yourself. Hormonal shifts in estrogen and progesterone impact not just your physical health but also your sense of well-being and connection. We share how these changes influence everything from mood swings to sleep, cravings, and even your response to stress. And of course we provide actionable steps to restore balance, reclaim your happiness, and feel more like yourself again. If you’ve been feeling lost, frustrated, or wondering if this is your new normal, this episode is here to remind you—you’re not alone, and there are ways to find joy again. TIMESTAMPS: (00:00) - Intro (01:01) - Overview of happy hormones (03:10) - The happy hormone: Serotonin (08:12) - Easy ways to boost your Serotonin levels (12:03) - Diving into Dopamine (17:58) - Easy ways to boost your Dopamine levels (22:13) - The love & connection hormone: Oxytocin (28:50) - Easy ways to boost your Oxytocin levels (29:35) - How oxytocin and dopamine work together (30:10) - Oxytocin's role in reducing stress (32:47) - The calming neurotransmitter: GABA (37:11) - Supporting GABA through diet and lifestyle (38:14) - Action steps to improve our happy hormones (53:25) - Final thoughts CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽‍♀️ - lifestyle recommendations🚶‍♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ 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 ---- © 2024 Stephanie Fusnik & VitalityOET

    54分
  7. 7 Ways To Beat Menopause Belly Bloat | MMP Ep. 146

    11月25日

    7 Ways To Beat Menopause Belly Bloat | MMP Ep. 146

    No one feels confident or happy when they are bloated. And we probably aren’t a delight to be around either. Especially if it is accompanied by other fun hormonal symptoms like migraines, hot flashes and mood swings. And yes hormones can totally impact our digestion and fluid retention but LUCKILY there are a lot of little adjustments you can make (that do not include taking any pills) to beat the bloat and today I cover my 7 favourite ones! TIMESTAMPS: (00:00) - Intro (01:08) - Overview of belly bloat (02:59) - Step 1: balance your electrolytes (05:06) - Step 2: stay hydrated (06:37) - Step 3: evaluate your sugar intake (10:20) - Step 4: exercise for relieving bloating (12:50) - Step 5: limiting your alcohol intake (16:11) - Step 6: using natural diuretics (16:49) - Step 7: learning to manage your stress (24:16) - Bonus tip: comfortable clothing (to allow for bloodflow) (25:30) - Recap + final thoughts CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽‍♀️ - lifestyle recommendations🚶‍♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ 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 ---- © 2024 Stephanie Fusnik & VitalityOET

    27分
  8. Should You Track Your Calories? | MMP Ep. 145

    11月21日

    Should You Track Your Calories? | MMP Ep. 145

    To track calories/macros or not - that is the question. I completely recognize that this approach isn't always suitable for everyone, particularly long term. So, today, we will explore the pros and cons of tracking.  I know many women find tracking overwhelming, anxiety producing, daunting, time consuming or triggering.  So today I will go over the pros and cons of tracking and how to figure out what is best for you! TIMESTAMPS: (00:00) - Intro (01:08) - Overview of Calorie Tracking (02:55) - The benefits of tracking (10:12) - Building your understanding of nutritional choices (12:13) - Do you need more accountability? (16:26) - Why calorie consistency matters in menopause (23:08) - The drawbacks of tracking (30:04) - Should you track? (34:12) - Fat loss and nutritional periodization (36:56) - Tips to make tracking easier (42:22) - Being curious & using tracking to learn (48:54) - Start small to get momentum (49:49) - Final Thoughts + reminders CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽‍♀️ - lifestyle recommendations🚶‍♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ 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 ---- © 2024 Stephanie Fusnik & VitalityOET

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番組について

Our mission is to teach women about how their bodies change during the perimenopausal period (and onwards) so they can finally reach their health and fitness goals, live a life full of vitality and feel in CONTROL and at home in their bodies again! There is no excessive restrictions, no taking out your favorite foods, no doing crazy high intensity exercise or cutting out carbs! We cover hormones, exercise, nutrition and answer all of your questions!

情報

  • クリエイター
    Stephanie Crassweller
  • 配信期間
    23年 - 24年
  • エピソード
    153
  • 制限指定
    不適切な内容を含まない
  • Copyright
    © Stephanie Crassweller
  • 番組のWebサイト
    The Metabolism and Menopause Podcast

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