Fit and Fabulous at Forty and Beyond with Dr Orlena

Dr Orlena Kerek weight loss coach
  • 4.9 (43)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

Welcome to Your Journey Back to Vibrant HealthIf you're a woman over 40 who feels like her body has stopped cooperating—despite doing everything that used to work—you're in the right place. This podcast is for you if you're juggling aging parents, demanding kids, a stressful career, and the hormonal rollercoaster of menopause that's turned your metabolism upside down. Maybe you're frustrated because the diet and exercise routine that worked in your 30s now feels completely useless. Those shifting hormones aren't just affecting your mood—they're making it harder to lose weight, build muscle, and maintain the energy you once had. You're not broken, and you're definitely not alone. I know you want more than just to lose weight. You want to feel like yourself again—strong, vibrant, and confident in your own skin. You want the peace of mind that comes with knowing you're truly taking care of your long-term health. Here's what makes this different: I don't believe in depriving yourself or following someone else's rigid rules. Instead, I'll guide you through my proven 4-pillar system that transforms women's lives from the inside out: 🌱 Nourishing Nutrition - Plant-forward eating that fuels your body (yes, you can still enjoy meat!), focusing on 30g protein per meal, 30g fiber daily, and 30 different plants weekly 💪 Movement That Lights You Up - Exercise you actually enjoy, plus the specific strength and interval training that works with your changing hormones instead of against them 😴 Restorative Sleep - The foundation that makes everything else possible 🧠 Emotional Wellness - Breaking free from stress eating, self-criticism, and the habit of putting everyone else first Each episode gives you practical, science-backed strategies that acknowledge the reality of your hormonal changes and fit into your real life—not some fantasy version where you have unlimited time, zero responsibilities, and a 25-year-old's metabolism. We'll tackle the biggest obstacles holding you back: feeling too busy to prioritize yourself, lacking a clear system that works, and turning to food when life gets overwhelming. My goal? To help you build "oak tree" habits—strong, sustainable practices that become part of who you are, not another thing on your to-do list. If you're ready to stop fighting your body and start working with it, welcome home. Your most vibrant, confident self is waiting.

  1. 4D AGO

    From Stuck to Strong: Making Health Changes That Actually Stick

    Are you doing "reasonably well" with your health but secretly know you need to make real changes? If you're in your 40s, 50s, or beyond and struggling with stubborn abdominal weight, low energy, or that nagging feeling that you're not living your healthiest life—this episode is your roadmap forward. Dr. Orlena reveals why the weight loss strategies that worked in your 20s no longer apply, and shares the truth about abdominal fat that nobody tells you: it can take 6-12 months to respond even when you're doing everything right. But here's the good news: there are two powerful, scientifically-backed approaches to creating lasting change, and you get to choose which fits your life. In this episode, you'll discover: Two distinct paths to sustainable health transformation—the gradual "layering method" that builds one habit at a time versus the intentional "disruption method" that resets multiple areas simultaneously (and how to know which approach is right for you)Why midlife weight loss follows different rules—including the biological reality of how stress, menopause, and abdominal fat create a challenging cycle, and what actually works to break itThe missing pillar most people ignore—why mindset and stress management are just as critical as nutrition and exercise, especially for women experiencing hormonal changesWhether you're ready for small, powerful changes or a complete life reset, Dr. Orlena provides the framework to build what she calls "oak tree habits"—health practices so solid and automatic they become as natural as brushing your teeth. Your future self—independent, energized, and strong into your 80s and 90s—is waiting. Let's build the path to get you there. Sign up for the Stop Dieting and Start Thriving Video: https://www.drorlena.com/stop-dieting Looking for support? Book a free call with Dr Orlena: http://drorlena.com/book-a-call-dr-o

    22 min

  2. OCT 22

    Why you’re not losing weight after 45 (and what actually works now)

    Are you eating healthy and exercising, but the scale refuses to budge? In this episode, Dr. Orlena reveals why everything that worked in your 20s and 30s suddenly stopped working—and it's not your fault. Your body fundamentally changed, and nobody told you the new rules. Through the story of "Kate," a frustrated 50-year-old who suddenly gained abdominal weight despite living healthily, Dr. Orlebna unpacks the biological reality of perimenopause and menopause that's sabotaging your efforts. In this episode, you'll discover: Why your body turned against you: How declining estrogen triggers four interconnected "fat begets fat" cycles—from muscle loss and insulin resistance to heightened cortisol sensitivity and gut biome changes—that make abdominal fat almost inevitable without interventionThe hidden key nobody talks about: Why mindset isn't just motivation fluff but the determining factor between giving up in frustration and confidently navigating the journey, especially when progress is happening but invisibleThe four-pillar system that actually works: How to reverse these hormonal mechanisms without deprivation through strategic nutrition, intensity-focused exercise, sleep optimization, and stress management that matches your body's new realityIf you're tired of feeling frustrated, overwhelmed, and betrayed by your body, this episode will help you move from confusion to clarity and from self-sabotage to confidence. It's time to stop fighting your body and start working with it. Sign up for the Stop Dieting and Start Thriving Video: https://www.drorlena.com/stop-dieting Looking for support? Book a free call with Dr Orlena: http://drorlena.com/book-a-call-dr-o

    19 min

  3. OCT 7

    The Hidden Ways Stress Is Sabotaging Your Weight Loss After 40

    Feeling like you're doing everything right, but the weight keeps creeping up? If you're a woman over 40 juggling endless responsibilities and wondering why that glass of wine and "healthy" eating aren't delivering results, this episode reveals what's really going on beneath the surface. Dr. Orlena exposes the hidden culprit behind stubborn weight gain after 40: chronic stress. But this isn't about meditation apps or bubble baths. You'll discover how stress literally rewires your hormones and metabolism—especially during menopause—making your body four times more sensitive to storing belly fat. In this eye-opening episode, you'll learn: Why menopause amplifies stress's impact on your body, creating a cortisol-driven cycle that makes belly fat almost impossible to lose using conventional methodsHow your go-to stress relievers are backfiring: that nightly wine disrupts deep sleep and prevents fat burning for up to 36 hours, while afternoon coffee spikes keep your stress hormones elevatedThe counterintuitive secret to finally losing weight: stop stressing about weight loss itself and instead build simple systems around the four pillars (nutrition, movement, sleep, and emotional wellness) that prevent stress from building in the first placeIf you're tired of fighting your body and ready to understand what's really keeping you stuck, this episode offers the clarity and practical strategies you've been searching for. Say goodbye to exhaustion and hello to feeling energized, healthy, and truly fabulous. Sign up for the Stop Dieting and Start Thriving Video: https://www.drorlena.com/stop-dieting Looking for support? Book a free call with Dr Orlena: http://drorlena.com/book-a-call-dr-o

    17 min

  4. SEP 23

    Midlife Metabolism: Understanding Hormones, Weight, and Energy

    So many women hit midlife and suddenly feel like their body has changed overnight—extra weight, less energy, what used to work doesn’t anymore. In this episode, I dive into: Why menopause changes your hormones, metabolism, and muscle mass.How to break free from the “fat gets fatter” cycle.The 4 pillars of lasting health: nutrition, exercise, sleep, and emotional wellness.This isn’t about quick fixes—it’s about building a system and habits that help you feel vibrant, strong, and confident at every stage of life. To access the rest of the workshops: http://drorlena.com/healthy-strong  Sign up for the Stop Dieting and Start Thriving Video: https://www.drorlena.com/stop-dieting Looking for support? Book a free call with Dr Orlena: http://drorlena.com/book-a-call-dr-o

    50 min

  5. SEP 9

    How to Rewire Your Brain for Effortless Weight Loss

    Are you tired of trying every diet and exercise plan, only to feel like you're fighting an uphill battle? In this eye-opening episode, Dr. Orlena reveals why your biggest obstacle to lasting weight loss isn't what you think. Through the inspiring story of Sarah—a teacher who broke free from stress eating, work overwhelm, and body shame—you'll discover the one missing piece that makes everything else fall into place. You'll learn: Why most people don't have a knowledge gap, but a "doing gap"—and how to bridge itThe "watering seeds" analogy that will completely change how you think about weight loss timelinesHow to transform your identity from someone who struggles with health to someone who makes it look effortlessIf you've ever started strong on a health journey only to give up when the scale didn't move fast enough, this episode will shift your entire perspective. Dr. Orlena shows you how to rewire your brain for lasting success, so healthy choices become second nature instead of a constant battle. Stop letting your mindset sabotage your progress. Your breakthrough is waiting on the other side of this conversation. Sign up for the Stop Dieting and Start Thriving Video: https://www.drorlena.com/stop-dieting Looking for support? Book a free call with Dr Orlena: http://drorlena.com/book-a-call-dr-o

    21 min

  6. AUG 26

    The Weight Loss Trap: How Scale-Watching Sabotages Your Success

    Ready to break free from the scale and finally create lasting change? In this eye-opening episode, Dr. Orlena shares a powerful story about her 90-year-old neighbor that completely changed how she thinks about weight loss—and why you should stop focusing on the number on the scale if you want real, sustainable results. You'll discover the three core insights that will revolutionize your approach to health: Why your scale obsession is sabotaging your success: Learn how weight-focused thinking creates a destructive success-failure loop in your brain that keeps you stuck in cycles of guilt, shame, and yo-yo dieting. Dr. Orlena reveals why this mindset is your biggest obstacle to lasting change. The dangerous lies your scale tells you: Discover why that daily weigh-in is leading you to make harmful decisions (like skipping dinner and drinking wine because it shows a temporary loss). You'll understand the many factors that affect weight beyond fat loss and why the scale is a poor measure of your actual progress. What really matters for lifelong health and independence: Through the powerful story of her neighbor's fall, Dr. Orlena explains why muscle strength and preservation should be your real focus. This isn't just about looking good—it's about maintaining your independence, mobility, and quality of life for decades to come. If you're tired of the scale controlling your mood, your choices, and your self-worth, this episode will give you the framework to shift from weight loss to wellness—and finally see the lasting results you've been searching for. Plus: Dr. Orlena announces exciting upcoming content including an interview with Dr. Stacey Sims and details about her free "Stop Dieting and Start Thriving" system that's helped countless people transform their relationship with food and their bodies. Ready to stop dieting and start thriving? This episode will show you exactly how. Sign up for the Stop Dieting and Start Thriving Video: https://www.drorlena.com/stop-dieting Looking for support? Book a free call with Dr Orlena: http://drorlena.com/book-a-call-dr-o

    16 min

  7. AUG 5

    The Hidden Menopause-Weight Connection: Why Your Gut Holds the Key

    Are you eating "healthy" but still struggling with weight gain during menopause? You're not alone. In this eye-opening episode, Dr. Orlena reveals the hidden science behind why menopause makes weight management so challenging - and it all comes down to your gut microbiome. Discover why declining estrogen doesn't just affect hot flashes, but fundamentally rewires your digestive system, tipping the balance toward inflammation and weight gain. Learn about the crucial F/B ratio (the good vs. bad bacteria battle happening in your gut right now) and why most women unknowingly sabotage their efforts by expecting quick fixes. Three game-changing insights you'll learn: How menopause disrupts the estrogen-gut connection, making your body a fat-storage machineWhy you might not be eating as "healthily" as you think (and the specific nutrients that can turn things around)The truth about timing: why gut healing takes months, not weeks - and why that's actually good newsWhether you're in perimenopause or beyond, this episode provides the scientific foundation you need to work WITH your changing body, not against it. Sign up for the Stop Dieting and Start Thriving Video: https://www.drorlena.com/stop-dieting Looking for support? Book a free call with Dr Orlena: http://drorlena.com/book-a-call-dr-o

    13 min

  8. JUL 23

    Why You're Not Seeing Results (Even When You Think You're Doing Everything)

    Are you doing "all the right things" but still not seeing the results you want? This episode is for you if you've watched the healthy eating videos, you're exercising regularly, you're getting decent sleep, but the scale isn't budging and you're feeling frustrated and stuck. Dr. Orlena delivers some necessary hard love by revealing there are only two possible reasons you're not getting results - and neither one is what you think. She exposes the hidden hormonal saboteurs like cortisol and insulin that can keep you trapped in a vicious cycle, even when you're doing everything "right." But here's the game-changer: what if weight loss isn't actually your real goal? Dr. Orlena shares the powerful mindset shift that transforms frustration into freedom, helping you break free from the succeed-fail cycle that's keeping you stuck. You'll discover why your brain might be misdiagnosing your emotions, how unrealistic expectations are sabotaging your progress, and why focusing on health and wellness instead of the scale means you're always winning. The three core insights that will transform your approach: Why consistency might not mean what you think it means How to shift from weight-focused to wellness-focused thinking Why your mindset is the hidden factor sabotaging your results If you're ready to stop the cycle of frustration and start thriving, this episode will give you the clarity and framework you need to move forward with confidence. Sign up for the Stop Dieting and Start Thriving Video: https://www.drorlena.com/stop-dieting Looking for support? Book a free call with Dr Orlena: http://drorlena.com/book-a-call-dr-o

    14 min
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4.9
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About

Welcome to Your Journey Back to Vibrant HealthIf you're a woman over 40 who feels like her body has stopped cooperating—despite doing everything that used to work—you're in the right place. This podcast is for you if you're juggling aging parents, demanding kids, a stressful career, and the hormonal rollercoaster of menopause that's turned your metabolism upside down. Maybe you're frustrated because the diet and exercise routine that worked in your 30s now feels completely useless. Those shifting hormones aren't just affecting your mood—they're making it harder to lose weight, build muscle, and maintain the energy you once had. You're not broken, and you're definitely not alone. I know you want more than just to lose weight. You want to feel like yourself again—strong, vibrant, and confident in your own skin. You want the peace of mind that comes with knowing you're truly taking care of your long-term health. Here's what makes this different: I don't believe in depriving yourself or following someone else's rigid rules. Instead, I'll guide you through my proven 4-pillar system that transforms women's lives from the inside out: 🌱 Nourishing Nutrition - Plant-forward eating that fuels your body (yes, you can still enjoy meat!), focusing on 30g protein per meal, 30g fiber daily, and 30 different plants weekly 💪 Movement That Lights You Up - Exercise you actually enjoy, plus the specific strength and interval training that works with your changing hormones instead of against them 😴 Restorative Sleep - The foundation that makes everything else possible 🧠 Emotional Wellness - Breaking free from stress eating, self-criticism, and the habit of putting everyone else first Each episode gives you practical, science-backed strategies that acknowledge the reality of your hormonal changes and fit into your real life—not some fantasy version where you have unlimited time, zero responsibilities, and a 25-year-old's metabolism. We'll tackle the biggest obstacles holding you back: feeling too busy to prioritize yourself, lacking a clear system that works, and turning to food when life gets overwhelming. My goal? To help you build "oak tree" habits—strong, sustainable practices that become part of who you are, not another thing on your to-do list. If you're ready to stop fighting your body and start working with it, welcome home. Your most vibrant, confident self is waiting.

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