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. Does Low Estrogen Make You Fat? | MMP Ep. 170

    2 DAYS AGO

    Does Low Estrogen Make You Fat? | MMP Ep. 170

    Too much or too little estrogen can seriously affect not only how we feel BUT our ability to lose fat in menopause. In this podcast I covered: - Symptoms of high estrogen and low estrogen to watch for + what causes them - Roles of estrogen in our body - What happens when estrogen drops - How to combat negative side effects from low estrogen (from perimenopause/menopause, surgical menopause or estrogen blockers for cancer patients) - How to improve estrogen levels naturally to lose fat Reverse Menopause Inflammation to Accelerate Fat Loss Master Class: https://www.vitalityoet.com/offers/dnbLidqp Omega-3 Supplement: https://www.practitionerdepot.com/product/fatty-acids-pro?variant=Default%20Title Use code Vitality10 for 10% off Magnesium Powder https://www.practitionerdepot.com/product/prosorb-magnesium-new?variant=Default%20Title Use code Vitality10 for 10% off Magnesium Pills: https://legionathletics.com/products/workout-supplements/?r=6kjnd&utm_source=bc_stephaniec_6kjnd&utm_campaign=bc&el=bc_stephaniec_6kjnd&utm_medium=athlete Use code VITALITYOET for 20% off Vitamin B: https://www.practitionerdepot.com/product/puregenomics-b-complex?variant=Default%20Title Use code vitality10 for 10% off TIMESTAMPS: (00:00) - Intro (01:06) - Overview of Estrogen & weight gain (02:53) - Causes and symptoms of low estrogen levels (04:52) - Causes and symptoms of high estrogen levels (06:49) - What does estrogen actually do in our body? (09:20) - Estrogen & brain health (12:59) - Is estrogen related to skin aging and hair thinning? (14:03) - How estrogen supports your blood sugar (15:24) - Estrogen helps build muscle mass (17:31) - What does estrogen have to do with regulating your appetite? (18:59) - Estrogen and libido (19:42) - Estrogen, joint pain, and bone health (21:35) - How estrogen affects your cholesterol levels, gut health, and detoxification (31:53) - Strategies to support your estrogen levels (45:46) - Final thoughts & 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 ---- © 2025 Stephanie Fusnik & VitalityOET

    47 min
  2. Self Sabotage - “I know what to do but I just can’t do it” | MMP Ep. 169

    6 DAYS AGO

    Self Sabotage - “I know what to do but I just can’t do it” | MMP Ep. 169

    Today’s podcast covers aspects of selfcare that we need to do to help accelerate fat loss. We know that doing these things will give us better results and yet we just don’t do it. Instead we seem to sabotage ourselves. We might do it for a bit and then BOOM - we fall off the wagon and feel crap about ourselves. In this podcast we help you understand how to avoid self-sabotage, how to actually do the things you know are going to help you and actually enjoy the process at the same time with tactical strategies to get you there! TIMESTAMPS: (00:00) - Intro (01:54) - Why do we struggle doing what we need to do? (03:51) - Understanding the core problem: self-care rebellion (12:04) - How the subconscious mind influences self-sabotage (16:28) - Steps you can take to make food more enjoyable (23:18) - How to make exercise more enjoyable (27:35) - Overcoming resistance to establishing a bedtime routine (31:11) - Why are we blocked from prioritizing self-care activities? (35:24) - Understanding your patterns of rebellion against self-care routines (50:18) - What can we do today to integrate more joy and play into life? (58:44) - Creating your "pleasure map" (01:08:33) - Balancing responsibilities with pleasure and play (01:20:23) - The connection between stress and the vagal nerve 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 ---- © 2025 Stephanie Fusnik & VitalityOET

    1h 26m
  3. Step 1 For Menopause Fat Loss - The Reverse Diet | MMP Ep. 168

    10 FEB

    Step 1 For Menopause Fat Loss - The Reverse Diet | MMP Ep. 168

    If you are cutting calories, fasting, cutting carbs, exercise and NOT seeing changes then doing more of that won’t work. It tells me that there is something else going on in your body that is making your body SUCK at burning calories. If your body is not good at burning calories that makes weight loss REALLY hard and weight gain REALLY easy. So how do we make your body better at burning calories? That is exactly what this podcast is about! TIMESTAMPS: (00:00) - Intro (01:11) - Reverse dieting 101: What women need to know during menopause (02:07) - The impact of chronic dieting and metabolic adaptation during menopause (10:13) - How perimenopause and menopause accelerates existing metabolic and hormonal issues (12:57) - What is the real purpose of a reverse diet? (14:43) - How to identify if it’s time to start a reverse diet (17:58) - Steps for doing a reverse diet (29:21) - Managing expectations as soon as reverse diet is started (35:08) - Assessment tests to help tailor the reverse dieting process according to your needs (37:55) - Why you should make sure you’re eating whole foods during a reverse diet (40:05) - Do not rush the reverse dieting process (44:56) - Don’t freak out about the scale (46:25) - Work on your relationship with food (50:15) - Consistency is key (52:15) - Don’t get married to a trend (53:21) - Celebrate small wins (54:54) - Final thoughts + 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 ---- © 2025 Stephanie Fusnik & VitalityOET

    1 hr
  4. Navigating Loneliness, Overwhelm and Burnout in Menopause with Dr. Jody Carrington | MMP Ep. 167

    6 FEB

    Navigating Loneliness, Overwhelm and Burnout in Menopause with Dr. Jody Carrington | MMP Ep. 167

    Perimenopause and the years that follow come with a LOT of change. It can leave you feeling a little bit crazy, really burnt out but also alone - like no one understands. I had the pleasure of having Dr. Jody Carrington on the podcast. We talked about SO much stuff on this podcast that will make you feel seen, heard and leave you nodding your head in agreement about some of the struggles we face as women but no one really talks about. She is the founder and principal psychologist at Carrington & Company, she's written three best-selling books, speaks on hundreds of stages globally each year, and host of the Unlonely podcast. She is a mom to three, a wife, hockey coach, a daughter, and a sister, navigating this world alongside everyone she has the privilege to learn from and serve. I hope you enjoy this podcast as much as I enjoyed interviewing her. Connect with Jody below: JODY'S INSTAGRAM https://www.instagram.com/drjodycarrington/?hl=en JODY'S WEBSITE: https://www.drjodycarrington.com/ JODY'S PODCAST: https://www.drjodycarrington.com/podcast TIMESTAMPS: (00:00) - Intro (01:05) - Who is Dr. Jody Carrington? (02:37) - Explaining dysregulation and the “flipped lid” analogy (09:50) - Moving beyond logic and actually processing emotions for true healing (16:36) - How to encourage women to embrace rest without guilt? (19:03) - How digital devices are keeping us in a state of chronic stress (25:06) - Breaking free from the pressure of traditional role expectations (34:17) - Why achieving external goals doesn't always lead to happiness (42:03) - Balancing digital use and outdoor activities in the family for better well-being (45:26) - Final words from Jody CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - 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 ---- © 2025 Stephanie Fusnik & VitalityOET

    46 min
  5. Menopause Weight Loss Master Class Part 3/3: How To Keep The Weight Off | MMP Ep. 166

    3 FEB

    Menopause Weight Loss Master Class Part 3/3: How To Keep The Weight Off | MMP Ep. 166

    In this final part of the Menopause Weight Loss Master Class I cover something really important - how to avoid gaining the weight back! There is nothing worse that working your butt off just to be right back where you started a few months ago. BUT if you are not at this point in your journey yet make sure to first listen to: Part 1 - WHEN to cut your calories for fat loss (if you drop at the wrong time things won’t work) Part 2 - HOW to cut calories (because just dropping calories won’t work) If you feel overwhelmed about where to start just book a consult call and we will help you figure that out. No strings attached (NOT a sales call)! Book here: ⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠ TIMESTAMPS: (00:00) - Intro (01:47) - How to maintain weight loss after achieving your goal (02:56) - Why does weight regain occur after dieting? (11:09) - Steps for keeping the weight off long-term (20:34) - Final thoughts + reminders (link below to book your call) CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - 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 ---- © 2025 Stephanie Fusnik & VitalityOET

    27 min
  6. Menopause Weight Loss Master Class Part 2/3: How to Cut Calories for Fat Loss | MMP Ep. 165

    30 JAN

    Menopause Weight Loss Master Class Part 2/3: How to Cut Calories for Fat Loss | MMP Ep. 165

    People think that all you have to do is drop calories and magically you will start losing fat - but the truth is it is not that simple ESPECIALLY once we experience changes with our hormones. In fact you can end up losing little to no fat and only lose muscle which leaves you with a higher body fat % and increases your likelihood of gaining the weight back and then some. This is EXACTLY why I am doing this podcast master class and telling you EXACTLY what we do with our clients so it doesn’t happen to you. Part 1 - WHEN to cut calories for fat loss (so you ACTUALLY see changes - because eating less and not seeing changes sucks) head back to last episode for this one Part 2 - HOW to cut calories for fat loss (think how much do I decrease by, how long do I do that for, what am I supposed to eat) - which is today Part 3 - HOW to avoid weight regain (because we are DONE with that!) Make sure to subscribe so you don’t miss out on the full series! TIMESTAMPS: (00:00) - Intro (01:04) - Cutting calories for fat loss (02:21) - Criteria for starting a fat loss phase (04:01) - What does starting a fat loss phase actually look like? (09:20) - 4 key categories that influence calories outside (10:04) - Ways to help increase the thermic effect of food (10:52) - The role of exercise and non-exercise activity in your fat loss journey (13:34) - The importance of metabolism in fat loss (15:15) - How to stop metabolism from coming down (18:44) - Signs that your body needs to come out of the fat loss phase (22:05) - What to expect when combining calorie reduction with metabolic breaks (24:11) - 15 additional actions required during a fat loss phase to ensure success (47:46) - Coming up next… CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - 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 ---- © 2025 Stephanie Fusnik & VitalityOET

    49 min
  7. Menopause Weight Loss Master Class Part 1/3: When To Cut Calories for Fat Loss | MMP Ep. 164

    27 JAN

    Menopause Weight Loss Master Class Part 1/3: When To Cut Calories for Fat Loss | MMP Ep. 164

    It is SO tempting that whenever we feel the urge to drop some pounds to just immediately drop our calories. However - it seems like that USED to work but now - not so much 🫠 So what is a woman supposed to do - I just want to lose weight and nothing is working anymore! This is EXACTLY why I am doing this podcast master class and telling you EXACTLY what we do with our clients. Part 1 - WHEN to cut calories for fat loss (so you ACTUALLY see changes - because eating less and not seeing changes sucks) Part 2 - HOW to cut calories for fat loss (think how much do I decrease by, how long do I do that for, what am I supposed to eat) Part 3 - HOW to avoid weight regain (because we are DONE with that!) Make sure to subscribe so you don’t miss out on the full series! Reverse Dieting Guide + Fat Loss Check List https://www.vitalityoet.com/reversediet TIMESTAMPS: (00:00) - Intro (01:05) - An overview of what this masterclass is going to be all about (02:56) - Signs that you are NOT ready for a calorie deficit (07:08) - Identifying readiness for fat loss (12:48) - How to optimize your body for fat loss success (15:53) - Why cutting calories isn't helping you lose weight (24:45) - Reverse Diet Step #1: The importance of tracking your food (28:18) - Reverse Diet Step #2: Eat your breakfast (31:21) - Reverse Diet Step #3: Increase protein intake (34:29) - Reverse Diet Step #4: Stress management (39:40) - Reverse Diet Step #5: Proper exercise (45:19) - Reverse Diet Step #6: Sleep optimization 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 ---- © 2025 Stephanie Fusnik & VitalityOET

    53 min
  8. Cancer and Menopause | MMP Ep. 163

    23 JAN

    Cancer and Menopause | MMP Ep. 163

    This episode is dedicated to my mom who was taken too soon from this disease. I hope this episode helps you take inventory of the major risk factors in your life to take action TODAY. Too many people are losing their moms, their best friends, their siblings, and aunties. Too many of us will leave this earth too early with love we never got to fully give, missions and purpose we were never able to live out, missing out on milestones of celebration with our children and grandchildren. Or maybe we get stuck on the sidelines, watching in ill health undergoing grueling treatments and continuing to miss out. Please share this with the women in your life Magnesium recommendations: Powder form (use code vitality10 for 10% off): https://shop.vidalcoaching.com/products/prosorb-magnesium-new?_pos=1&_sid=96b4dce9e&_ss=r&variant=45553159602393 Capsule form (use code vitalityoet for 20% off): https://legionathletics.com/products/supplements/sucrosomial-magnesium/ TIMESTAMPS: (00:00) - Intro (01:06) - Personal story of Steph’s mom and her journey through cancer (09:13) - Current cancer statistics in Canada and the United States for women (11:57) - Can chronic emotional stress increase the risk of developing cancer? (29:26) - How does perimenopause influence stress and cancer risk? (31:46) - Things to watch out for when it comes to cortisol (36:51) - Reducing cancer risk through lifestyle changes (47:10) - Final thoughts and call to action CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - 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 ---- © 2025 Stephanie Fusnik & VitalityOET

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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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