103 episodes
The Metabolism and Menopause Podcast Stephanie Crassweller
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- Health & Fitness
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!
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Protein for Menopause Fat Loss | MMP Ep. 102
You hear it everywhere - you need to eat more protein.
But does that change in menopause?
How much do you need?
Why do you need it?
So let’s dive right into it.
For a copy of our 3 day sample meal plan on how to reach 100g of protein head to this link: https://www.vitalityoet.com/VitalityOET100g_protein
TIMESTAMPS:
(00:00) - Intro
(01:08) - Overview of protein & sample meal plan (link in show notes)
(01:59) - Blood sugar control & energy
(07:45) - Keeping yourself full throughout the day
(09:23) - Protein improves your sleep
(12:34) - Protein's affect on your hormones
(22:09) - Burning more calories by eating protein
(23:39) - Preventing disease and lowering your mortality risk
(24:33) - The best strategies for increasing your protein intake
(28:58) - 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
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© 2024 Stephanie Fusnik & VitalityOE -
The Truth about Pre and Probiotics (All You Need Is Carbs) feat. Coach Hannah | MMP Ep. 101
I had our in house gut queen, Coach Hannah on the podcast today to cover a topic we get asked about ALL the time. Pre and Pro-biotics.
In this episode with covered:
- Different types of “biotics” and their roles
- The key to a healthy gut
- What wipes out gut bacteria
- If you should take them in supplement form
- How to replenish the gut after taking antibiotics
- THE SURPRISE ABOUT CARBS YOU WILL NEVER BELIEVE
This episode did get pretty sciencey but I sum it up nicely at the end for you because as always we want to provide you with as much education as possible so you understand the WHY behind everything. You should never do things blindly without realizing the impact it has on your body!
TIMESTAMPS:
(00:00) - Intro
(01:11) - Start of the episode with Coach Hannah
(03:15) - What are "biotics"?
(07:50) - Gut Imbalances and "Dysbiosis"
(10:02) - Different biotics (pre-biotics, pro-biotics, synbiotics, post-biotics)
(20:30) - Getting a wide variety of food to improve your gut health
(24:57) - These things destroy our gut bacteria
(33:36) - The best supplements for Gut Health
(40:26) - How to get quality supplements and what to look out for!
(50:15) - Rebuild your gut bacteria after antibiotics
(01:00:55) - Key takeaways 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
‣ 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
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© 2024 Stephanie Fusnik & VitalityOE -
Menopause Fat Loss Highlights | MMP Ep. 100
100 EPISODES!
I can’t believe it! I want to take this time to cover some of the most popular moments from the last 100 episodes, highlight the guests who have been on the show but also I want to say THANK YOU to everyone who has tuned in and subscribed.
I am so thankful for each and everyone of you and please continue to write in on what topics you want to see in the future because I want this podcast to help you get exactly what you need!
- Love Stephanie
TIMESTAMPS:
(00:00) - Intro
(01:51) - Why Your Diets Stopped Working in Menopause | MMP Ep. 62 -
https://youtu.be/3iuLsrKH0E4?si=BGdssta8j1N3nLIG
(04:55) - How to Raise Healthy Kids and Families with Adam Schafer from Mind Pump | MMP Ep. 27 -
https://www.youtube.com/watch?v=-inkLNtjt7c
(16:04) - HOW To Eat To Improve Hormone Imbalances and Fat Loss in Menopause | MMP Ep. 81 -
https://www.youtube.com/watch?v=WfvHtQ_rm4o
(18:50) - How to Get the Most Out of Your Coaching Experience with Jason Phillips | MMP Ep. 39 -
https://www.youtube.com/watch?v=ysPJhajHuC0&t=88s
(23:54) - Carbs for Menopause Fat Loss | MMP Ep. 78 -
https://www.youtube.com/watch?v=mEt1argFqmI&t=2s
(25:27) - Using Functional Nutrition for Menopause Fat Loss with Rachel Scheer | MMP Ep. 89 -
https://www.youtube.com/watch?v=u2svx3nRWvk&t=43s
(31:59) - Why You Shouldn't Take Nutrition and Fitness Advice From Your Doctor ft. Sal Di Stefano | MMP Ep. 36 -
https://www.youtube.com/watch?v=U-xIYN8Q364&t=1079s
(37:57) - Cortisol, Hormones, and Menopause Fat Loss | MMP Ep. 76 -
https://www.youtube.com/watch?v=wF2M7xbfZ78&t=454s
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
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© 2024 Stephanie Fusnik & VitalityOE -
DO's and DONT's of a Fat Loss Phase | MMP Ep. 99
Step number 1: we need to figure out if you are ready for a fat loss phase and where your metabolism is at.
To do that for free take our menopause metabolic quiz here and it will also walk you through steps to move in the right direction: https://1ck2gu1qfir.typeform.com/menometabolism
Step 2: everything I cover in this podcast like realistic expectations and what to anticipate + how to maximize your results in menopause when in a fat loss phase!
Make sure to share with all your friends who all feel stuck!
TIMESTAMPS:
(00:00) - Intro
(01:20) - Overview of do's and don'ts of fat loss
(03:35) - Ensuring success in your fat loss phase
(05:44) - Things to expect when you're working with a coach
(13:30) - Fat loss SHOULD be slower
(19:03) - Focusing on your compliance & consistency
(21:57) - A fat loss phase will need more planning & focus
(25:15) - Where is fat loss on your priority list?
(29:59) - The women who buy in the process and plan, get results
(33:02) - DON'T skip out on measuring progress (the right way)
(39:08) - Being patient and thinking long-term
(42:10) - More considerations for your successful fat loss phase
(45:03) - Dealing with hunger in fat loss
(50:35) - Navigating alcohol in your fat loss phase
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
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© 2024 Stephanie Fusnik & VitalityOET -
Getting Fit in Your 40s with Jessica Gunn | MMP Ep. 98
For anyone who is 40+ and feels like they just woke up one day and no longer recognizes themselves when they looked in the mirror - you just don’t feel like you - then THIS is the episode for you.
Jessica Gunn is a fitness coach, business colleague, and someone I consider to be a close friend.
I love her story - she went from being a mom who was taking care of everyone else, loved sugar and hated working out to now being incredibly fit in her 40s and is helping other women achieve the same through exercise.
We talked about SO much on this episode.
From motivation and how to actually reach the results we want and everything in between.
To learn more about Jess follow her on Instagram @gunning4fitness (link below)
TIMESTAMPS:
(00:00) - Intro
(02:05) - Start of the interview + Jess' story
(04:51) - Are you interested or committed?
(09:05) - Jess' "level of effort scale"
(18:03) - Changing your identity to truly transform
(27:20) - Are your actions aligned with your goals?(43:00) - Letting go of your old identity
(49:05) - Are you actually ready to make the change?
(55:08) - Making small shifts, being patient, and strength training
(59:13) - Where to find Jess! (link below)
CONNECT WITH JESSICA:
‣ Instagram: https://www.instagram.com/gunning4fitness/
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
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© 2024 Stephanie Fusnik & VitalityOET -
8 Reasons Why “Eating Clean” Isn’t Getting You Results | MMP Ep. 97
So first before you all freak out - YES we want to eat 80% whole foods and 20% highly processed/fun foods.
The type of food you eat will absolutely influence your inflammation levels and provide you with vitamins and minerals that you need.
HOWEVER - we talk to a lot of women who say they eat “clean” and are stuck.
They aren’t seeing results so obviously this is something we need to cover.
So in this episode I unpack the 8 things that are preventing you from getting results despite “eating clean”
TIMESTAMPS:
(00:00) - Intro
(01:08) - Overview of "Eating Clean"
(02:16) - The 8 reasons eating clean doesn't work for fat loss
(02:46) - Reason #1 - Are you consistent???
(08:44) - Reason #2 - You're making this mistake with carbs
(16:33) - Reason #3 - Digestion issues with too much fiber from whole foods
(20:10) - Reason #4 - Protein intake
(23:28) - Reason #5 - Neglecting food pairing & meal timing
(29:13) - Reason #6 - Food & stress
(32:13) - Reason #7 - Does your exercise align with your nutrition & goals?
(37:58) - Reason #8 - Where are your hormone levels?
(41:32) - Recap + final 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
‣ 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
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© 2024 Stephanie Fusnik & VitalityOET
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