The Metabolism and Menopause Podcast

Stephanie Crassweller

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. 2d ago

    4 Reasons Intuitive Eating Is Keeping You Overweight in Your 40s and 50s | MMP Ep. 328

    ☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom ☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠ In this episode, I tackle the biggest reasons intuitive eating backfires for women in peri and postmenopause. Honoring your hunger cues can be one of the biggest mistakes you ever make. Why would you honor your hunger cues if you don't think that your body is responding correctly to food, to training, to all your fat loss efforts? What makes you assume that it's sending you accurate hunger signals? After tuning into this episode, you are going to understand: ➤ what the four biggest factors are that are causing your intuitive eating to backfire ➤ the role your hormones play once you hit 40 ➤ how to actually improve your natural hunger cues ➤ Exactly how to eat and what to eat So you can get the results you deserve. Links mentioned in the episode: ➤ When More Protein Makes You Fat In Menopause (Gluconeogenesis) | MMP Ep. 301: https://youtu.be/WqmzEHghfGQ ➤ Fiber Guide: https://www.vitalityoet.com/fiber ➤ You Sleep But Feel Exhausted: 6 Steps To Get Energy Back In Perimenopause & Menopause | MMP Ep. 284: https://youtu.be/X__ual4S8o4 🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism 👩‍👩‍👧‍👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379 🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom 📲 Connect With Stephanie: • Our Website: https://www.vitalityoet.com • Email: stephanie@vitalityoet.com • Instagram: https://www.instagram.com/vitalityoet.stephanie • Listen the Podcast on: ‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450 ‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e • All Resources: https://stan.store/vitalityoetstephanie ---- © 2026 Stephanie Crassweller & VitalityOET

    4 Reasons Intuitive Eating Is Keeping You Overweight in Your 40s and 50s | MMP Ep. 328

  2. 6d ago

    Cardio Zones for Fat Loss After 40 | MMP Ep. 327

    ☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom ☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠ Links mentioned in the episode: 📲 Live client food diary audit: https://vitalityoet.lovable.app/webinar 🎙️ Cholesterol, Blood Pressure and Heart Disease Risk - What women over 40 need to know | MMP Ep. 300: https://youtu.be/-LCocuTob5Q 👉 Sleep Guide: https://www.vitalityoet.com/sleepguide In this episode I break down all five cardio zones, what each one actually does inside your body, and why the fat burning zone is the most expensive misunderstanding in the fitness industry. You will learn how to tell which zone you are truly in, the gray zone quietly costing women over 40 their fat loss, and exactly who each zone is appropriate for and when to add it.     I cover the cortisol and insulin mechanism behind why more cardio backfires in perimenopause, the energy compensation effect that cancels out the deficit you thought you created, and the six-step order of operations that determines whether the exact same cardio works or works against you. This is not an episode about doing less because you cannot handle more. This is an episode about spending your recovery budget where it actually buys something. 🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism 👩‍👩‍👧‍👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379 🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom 📲 Connect With Stephanie: • Our Website: https://www.vitalityoet.com • Email: stephanie@vitalityoet.com • Instagram: https://www.instagram.com/vitalityoet.stephanie • Listen the Podcast on: ‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450 ‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e • All Resources: https://stan.store/vitalityoetstephanie ---- © 2026 Stephanie Crassweller & VitalityOET

    Cardio Zones for Fat Loss After 40 | MMP Ep. 327

  3. Aug 17

    Sudden Weight Gain in Your 40s - Why It Happened and How To Fix It | MMP Ep. 326

    ☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom ☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠ My wonderful friend Erin interviewed me on her podcast, and it was such a good episode. I just had to share it on mine. We talked about so much: sudden weight gain without changing anything in your 40sbiggest fat loss mythsbiggest fat loss mistakes women are making Can HRT really help you lose weight and more. 📲 Connect With Erin Martin:   ➤ Fuel with Erin Website: fuelwitherin.com  ➤ YouTube Channel: https://www.youtube.com/@FuelwithErin  ➤ Instagram: https://www.instagram.com/fuel.with.erin/  ➤ LinkedIn: https://www.linkedin.com/in/erinpmartin/  ➤ Spotify: https://open.spotify.com/show/1NH9cKMGZToR8dwkp4YMs2?si=4-V84BPER0qlUV5arJbEKA&nd=1&dlsi=aa1d701786ee496c   ➤ Apple Podcast: podcasts.apple.com/us/podcast/find-your-fuel/id1847183868 🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism 👩‍👩‍👧‍👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379 🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom 📲 Connect With Stephanie: • Our Website: https://www.vitalityoet.com • Email: stephanie@vitalityoet.com • Instagram: https://www.instagram.com/vitalityoet.stephanie • Listen the Podcast on: ‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450 ‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e • All Resources: https://stan.store/vitalityoetstephanie ---- © 2026 Stephanie Crassweller & VitalityOET

    Sudden Weight Gain in Your 40s - Why It Happened and How To Fix It | MMP Ep. 326

  4. Aug 13

    How to Lose Weight With Low Estrogen | MMP Ep. 325

    ☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom ☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠ How to Lose Weight With Low Estrogen — Why Eat Less, Move More Stops Working in Perimenopause and Menopause. Your estrogen is declining — and so is your ability to lose weight. But not because of your effort. Because estrogen was quietly running six systems that determine whether your body burns fat or stores it: inflammation, blood sugar, hunger, cortisol, muscle, and your liver. In this episode, Stephanie Crassweller, CEO of VitalityOET, breaks down exactly what happens to each of these systems when estrogen drops — and why your current fat loss strategy might be making all six worse. You will learn: Why low estrogen triggers chronic inflammation that locks out fat burningHow declining estrogen creates insulin resistance and blood sugar chaosWhy your hunger went haywire and it is not a self-control problemHow losing your estrogen cortisol buffer makes every stressor hit harderThe silent muscle loss that is tanking your metabolism (and what accelerates it)Why your liver is the most overlooked organ in fat lossThe exact 6-step order to reopen your fat-burning pathways If you are doing all the right things and the scale will not budge — this is why. Links mentioned in the episode: 🎙️ Top Foods to Lower Inflammation and Accelerate Fat Loss | MMP Ep. 318: https://youtu.be/1Hsa0pmLTVQ 🎙️ Menopause Weight Gain Isn’t Calories — It’s Leptin Resistance | MMP Ep. 303: https://youtu.be/ctAWwy83JQQ 🎙️ Inflamed, Fat and Tired? The Menopause Liver - Fat Loss Connection | MMP Ep. 307: https://youtu.be/vWbzWQv2uEQ 🎙️ The Liver-Fat Loss Connection No One Talks About | MMP Ep. 205: https://youtu.be/TX55v-lOZyY 👉 Body Sculpting Masterclass: https://youtu.be/4N2NkisnULI 🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism 👩‍👩‍👧‍👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379 🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom 📲 Connect With Stephanie: • Our Website: https://www.vitalityoet.com • Email: stephanie@vitalityoet.com • Instagram: https://www.instagram.com/vitalityoet.stephanie • Listen the Podcast on: ‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450 ‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e • All Resources: https://stan.store/vitalityoetstephanie ---- © 2026 Stephanie Crassweller & VitalityOET

    How to Lose Weight With Low Estrogen | MMP Ep. 325

  5. Aug 10

    Inflamed, Fat, and Tired? The Menopause Myokine Fat loss Signal | MMP Ep. 324

    ☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom ☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠ 🎙️Top Foods to Lower Inflammation and Accelerate Fat Loss | MMP Ep. 318: https://youtu.be/1Hsa0pmLTVQ 🎙️High Insulin + Blood Sugar is NOT a Carb Problem in Menopause | MMP Ep. 305: https://youtu.be/YIkJ27Vtfdc Your Muscles Are Talking — And Your Fat Loss Depends On What They Say     You are training consistently, eating well, and the scale will not budge. What if the problem is not your effort — but the environment your muscles are signaling into? In this episode of the Metabolism and Menopause Podcast, Stephanie breaks down the science of myokines — the chemical messengers your muscles release every time you train — and why they hold the key to fat loss in perimenopause and postmenopause. You will learn why estrogen decline raises the inflammatory noise floor that drowns out your muscle signals, how chronic overtraining compounds the problem through the cortisol-insulin loop, and the exact order of operations to clear the noise so your workouts actually work again. 🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism 👩‍👩‍👧‍👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379 🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom 📲 Connect With Stephanie: • Our Website: https://www.vitalityoet.com • Email: stephanie@vitalityoet.com • Instagram: https://www.instagram.com/vitalityoet.stephanie • Listen the Podcast on: ‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450 ‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e • All Resources: https://stan.store/vitalityoetstephanie ---- © 2026 Stephanie Crassweller & VitalityOET

    Inflamed, Fat, and Tired? The Menopause Myokine Fat loss Signal | MMP Ep. 324

  6. Aug 6

    5 "Healthy" Habits Stalling Your Fat Loss (And Why Trying Harder Makes It Worse) | MMP Ep. 323

    ☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom ☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠ → Carb Guide: https://www.vitalityoet.com/menopause-carbs 🎙️ How to Eat Carbs for Fat Loss in Perimenopause | MMP Ep. 276: https://youtu.be/iIM4T-I7QiI → Reverse Dieting Guide: https://www.vitalityoet.com/reversediet 🎙️ Reverse Dieting After 40: Do’s and Don’ts For Fat Loss Success | MMP Ep. 288: https://youtu.be/zxwP05Oxbgw You are fasting until noon, eating six small meals, cutting calories, eliminating carbs, and waking up at 4:45am to work out. And the scale will not move. What if each of these five "healthy" habits is stalling your fat loss through a completely different mechanism - and doing them harder just makes it worse? In this episode of the Metabolism and Menopause Podcast, Stephanie Crassweller breaks down exactly how each habit stalls fat loss: why fasting trains your body to stop using food for fuel, why grazing keeps insulin elevated so your fat stores are locked shut, why extreme calorie cutting shrinks your metabolism to match your intake, why cutting carbs shuts down the thyroid enzyme that controls your metabolic rate, and why sacrificing sleep to work out early flips your hunger hormones and eliminates overnight fat burning. Plus - the exact order to fix them so your body starts burning again. 🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism 👩‍👩‍👧‍👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379 🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom 📲 Connect With Stephanie: • Our Website: https://www.vitalityoet.com • Email: stephanie@vitalityoet.com • Instagram: https://www.instagram.com/vitalityoet.stephanie • Listen the Podcast on: ‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450 ‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e • All Resources: https://stan.store/vitalityoetstephanie ---- © 2026 Stephanie Crassweller & VitalityOET

    5 "Healthy" Habits Stalling Your Fat Loss (And Why Trying Harder Makes It Worse) | MMP Ep. 323

  7. Aug 3

    Foods That Destroy Belly Fat Over 40 | MMP Ep. 322

    ☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom ☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠ ➤ Cortisol + Inflammation Grocery List: https://www.vitalityoet.com/cortisol-grocerylist ➤ Inflammation, Menopause & Belly Fat: Why You Can't Lose Weight (Even Eating Clean) | MMP Ep. 311: https://youtu.be/lDKbjG0AI7c ➤ When More Protein Makes You Fat In Menopause (Gluconeogenesis) | MMP Ep. 301: https://youtu.be/WqmzEHghfGQ It's boring but it destroys belly fat.     In this episode, Stephanie breaks down the three things plain, boring food does that trendy superfoods don't — maximize fullness by triggering your GLP-1 and PYY hormones, burn more calories through the thermic effect of food, and lower the chronic inflammation that locks belly fat in place during perimenopause and menopause. She walks you through the exact order of operations: lower inflammation first, stabilize blood sugar second, hit your protein third — so the same plate of food starts working completely differently. If you've been adding supplements, greens powders, and superfood smoothies and your belly fat still won't budge — this is why. 🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism 👩‍👩‍👧‍👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379 🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom 📲 Connect With Stephanie: • Our Website: https://www.vitalityoet.com • Email: stephanie@vitalityoet.com • Instagram: https://www.instagram.com/vitalityoet.stephanie • Listen the Podcast on: ‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450 ‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e • All Resources: https://stan.store/vitalityoetstephanie ---- © 2026 Stephanie Crassweller & VitalityOET

    Foods That Destroy Belly Fat Over 40 | MMP Ep. 322

  8. Jul 30

    When Progesterone HRT Makes Your Anxiety, Sleep and Bloating Worse | MMP Ep. 321

    ☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom ☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠ ➤ Bloating, Brain Fog & Weight Gain — The Truth About Estrogen Detox | MMP Ep. 299: https://youtu.be/RAta9uC_E-k ➤ Top Foods to Lower Inflammation and Accelerate Fat Loss | MMP Ep. 318: https://youtu.be/1Hsa0pmLTVQ ➤ Cortisol + Inflammation Grocery List: https://www.vitalityoet.com/cortisol-grocerylist You were told progesterone would help you sleep, calm your anxiety, and support your hormones through perimenopause and menopause. So why do you feel WORSE? In this episode of the Metabolism and Menopause Podcast, Stephanie Crassweller breaks down the two metabolic pathways your body sends progesterone down — the alpha pathway (which produces the calming neurosteroid allopregnanolone) and the beta pathway (which produces inactive metabolites that do nothing for your brain, mood, or sleep). She explains why standard blood work cannot see which pathway your body favors, why the DUTCH test is the missing piece, and what inflammation, cortisol, thyroid, insulin resistance, and liver congestion have to do with whether progesterone helps you or hurts you. If you started progesterone and feel worse — this episode is for you. What you'll learn: 👉 The alpha (5-alpha reductase) and beta (5-beta reductase) progesterone metabolism pathways 👉 What allopregnanolone is and why it determines whether progesterone calms you or causes anxiety 👉 The GABA paradox — why too much of the "calming" molecule can flip to panic 👉 Why serum progesterone blood work is blind to metabolic pathway preference 👉 How the DUTCH test reveals your alpha-to-beta pregnanediol ratio 👉 The five root causes that drive the wrong pathway: inflammation, cortisol, thyroid, insulin resistance, liver 👉 The exact order to fix before touching your HRT dose 🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism 👩‍👩‍👧‍👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379 🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom 📲 Connect With Stephanie: • Our Website: https://www.vitalityoet.com • Email: stephanie@vitalityoet.com • Instagram: https://www.instagram.com/vitalityoet.stephanie • Listen the Podcast on: ‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450 ‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e • All Resources: https://stan.store/vitalityoetstephanie ---- © 2026 Stephanie Crassweller & VitalityOET

    When Progesterone HRT Makes Your Anxiety, Sleep and Bloating Worse | MMP Ep. 321
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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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