Fit and Fabulous at Forty and Beyond with Dr Orlena

Dr Orlena Kerek weight loss coach
  • 4.9 (45)
  • 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. Oct 13

    Why You’re Exhausted in Perimenopause and Menopause (and What Actually Helps)

    Over 40, exhausted, and been told “it’s just getting older”? It isn’t the whole story. Lack of sleep, low energy and anxiety are the symptoms women in perimenopause and menopause mention most, and they feed each other in a vicious circle. In this episode, I break the cycle down using my four pillars: nutrition, exercise, sleep and emotional wellness. Here’s what you’ll take away: ✨ It’s rarely one big thing. Exhaustion usually comes from a handful of small tweaks, plus a few medical checks worth asking your doctor about (and yes, we talk HRT). 😴 Sleep comes first. The simple routines, environment changes and wind-down habits that help, and why alcohol hits differently now. ⚡ Energy is built, not found. Why movement gives you energy (even when you feel you have none), how to stop the blood sugar rollercoaster, and how to stop your brain draining your batteries with “worst case scenario what ifs.” You don’t need a total life overhaul. You need a little bit of each pillar, plus time for the things that light you up. Press play, and then ask yourself: what gives you energy? Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting

  2. Sep 29

    Is Your Breakfast Keeping Your Menopause Belly?

    Is your breakfast keeping your menopause belly? If you're over 40 and the scales won't budge even though you're doing "everything right," the problem might not be what you're eating. It might be when you start. In this episode, I explain why I believe breakfast is one of the most important meals of the day in menopause, and why skipping it could be working against you. Inside this episode, you'll discover: ✨ Why menopause changes the game. Insulin resistance and cortisol team up to store abdominal fat, and how your first meal can help break that pattern. ✨ The 30g + 10g breakfast formula. 30 grams of protein and 10 grams of fibre, with simple ideas for what that looks like (including exactly what I eat every day). ✨ Why rhythm matters. How a pre-workout snack, a steady eating window and a strong circadian rhythm help you protect muscle, steady your energy and feel like yourself again. You'll also hear how to beat the 3pm energy crash, what to avoid first thing in the morning, and where intermittent fasting fits. This isn't about restriction or willpower. It's one small shift that can make a big difference to your energy, your cravings and your routine. 👉 Want the full system? Watch my video, Stop Dieting and Start Thriving. 👉 Ready for support putting it into practice? Book your Menopause Thrive Assessment, a one-to-one chat where we look at what's going on for you and whether I can help. Press play, then go enjoy a proper breakfast. 🥣 Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting

  3. Sep 15

    Sugar Cravings in Menopause, Explained

    Ever hit 3pm and suddenly need something sweet — even though you had lunch a couple of hours ago? You're not lacking willpower. In perimenopause and menopause, your body becomes more sensitive to cortisol and more resistant to insulin, and that combination makes sugar cravings hit harder than ever. In this episode, Dr. Orlena breaks down exactly what's driving that energy slump and how to make it disappear — often almost completely. You'll learn: 🍎 Why cravings are never just about sugar — how nutrition, movement, sleep, and emotional wellness all feed into that 3pm crash 🍎 The simple "celery test" that instantly tells you whether you're actually hungry or just craving 🍎 Where to start if this feels overwhelming — the two changes that get you 50-60% of the way there If you've been white-knuckling your way through the afternoon slump and then beating yourself up over the biscuit tin, this episode will change how you think about it completely. Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting

  4. Sep 1

    Everything You Need to Know About Exercise in Menopause

    Does exercise feel a little more complicated now that you're in perimenopause or menopause? Maybe the things you used to do aren't giving you the same results. Maybe you're wondering whether you should be lifting weights, doing HIIT, walking more, working on your bones—or somehow finding time to do all of it! The good news? You don't need seven different workouts or hours in the gym. In this episode, I’m breaking down the exercise essentials for women in menopause and showing you how to create a simple system that supports your health, strength, fitness and longevity—without exercise taking over your life. We’ll talk about: Why strength training matters so much after menopause—and why it’s about far more than how your body looks.Why getting your heart rate up is a good thing, and how high-intensity exercise can improve cardiovascular fitness and body composition.How to protect your bones with the right kind of weight-bearing and impact exercise.Why movement throughout the day matters, even if you already exercise regularly.The overlooked role of mobility, flexibility and relaxation.And perhaps most importantly, how to put it all together into a system that works for you.I’ll also share why I believe enjoyment should be at the heart of your exercise routine—and why starting small is not “doing it wrong.” It’s how you build something you can actually sustain. So whether you're starting from zero, getting back into exercise, or already have a fitness routine but aren't sure if you're doing the right things for your menopausal body, this episode will help you work out what really matters—and what doesn't. Let's get started! Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting

  5. Aug 18

    Beyond The Scale Real Health Wins After 40

    Is skinny always healthy after menopause? Stop relying on the scale as your only health indicator and learn why being fit matters more than thin. Many people equate being thin with being healthy, but this is a dangerous misconception. This episode breaks down the reality of body composition versus weight, specifically addressing why being slightly heavier but physically active often leads to better health outcomes than being thin and unfit. It is essential to look beyond the number on the scale to understand what your body actually needs to thrive. If you have ever felt discouraged by your weight despite maintaining a consistent fitness routine, this perspective is for you. We discuss why health indicators like strength and cardiovascular endurance provide a much clearer picture of your wellness than your weight alone. By shifting your focus away from the scale and toward functional movement, you can build a more sustainable and honest approach to your fitness journey. Cardiorespiratory fitness, body mass index and mortality: a systematic review and meta-analysis: https://pubmed.ncbi.nlm.nih.gov/39537313/ Dr Orlena´s Menopause Thrive Community: https://www.skool.com/dr-orlena-menopause-thrive/about Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting

  6. Aug 4

    Menopause Made Exercise Feel Pointless. Here's the Mindset Shift That Changes That

    Ever been told exercise is good for you and thought... yeah, yeah, I know? In this episode, Dr Orlena tackles the real reason so many women quietly give up on healthy habits: they're waiting to see results that don't show up fast enough, and it feels like it's not worth the effort. She unpacks why the evidence on exercise is some of the most unanimous in all of health science — cutting your risk of premature death by up to 30% — and why strength training after 30 isn't just about looking toned, it's about staying independent in your 80s and 90s. Plus, the mindset shift that turns "why bother" into "my health is in my hands," and why consistency (not perfection) is the only thing that actually moves the needle. If you've ever thought about quitting because you're not seeing the scale move, this episode is your permission slip to keep going — for the right reasons. References: WHO Activity page: https://www.who.int/news-room/fact-sheets/detail/physical-activity?c=MY2024&utm_source=chatgpt.com  Cardiovascular fitness: https://bjsm.bmj.com/content/58/10/556.long  Health span: https://www.bmj.com/content/368/bmj.l6669  14 years: https://pubmed.ncbi.nlm.nih.gov/29712712/  Strength training: https://pubmed.ncbi.nlm.nih.gov/35228201/  Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting

  7. Jul 21

    Why Your Healthy Habits Never Stick After Menopause (And What Actually Works)

    If you've ever found yourself saying, "I'll start again on Monday," this episode is for you. So many women believe they lack motivation or willpower when the truth is something completely different. In this episode, I share the stories of two clients who transformed their health—even through some of life's biggest challenges—and reveal why they succeeded where so many diets and health plans fail. You'll discover: ✨ Why healthy habits have to work when life gets busy—not just when everything is going well. ✨ The surprising mindset shift that makes healthy choices feel easier instead of becoming another battle with yourself. ✨ Why focusing on one habit at a time is the fastest way to create lasting change. If you're tired of feeling like you've "failed" and want to build habits that genuinely stick, this episode will completely change the way you think about creating a healthy lifestyle. It isn't about having more discipline. It's about building habits—and a mindset—that support you for life. Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting

  8. Jul 7

    Why Diets Fail 80% of Menopausal Women with Dr Michelle Gordon

    Why You're Not Losing Weight in Menopause — And What to Actually Do About It If you've ever felt like you were doing everything right — eating well, exercising, living healthily — only to watch your body change in ways you didn't ask for, this episode is for you. Dr. Orlena is joined by Dr. Michelle Gordon, a former general surgeon turned board-certified obesity medicine specialist, who brings a frank, science-first perspective to one of the most frustrating experiences of midlife: unexplained weight gain and stubborn visceral fat. This conversation goes well beyond the usual advice. Here's what you'll discover: The visceral fat vicious cycle. Visceral fat isn't just stored energy — it's an active inflammatory organ. Dr. Gordon explains how it floods your body with inflammatory signals, disrupts your hunger hormones, and creates a biological loop that can make you feel hungry even when you're significantly overweight. And menopause is precisely the time it's most likely to take hold. Why "calories in, calories out" fails midlife women. When you cut calories, your metabolism slows — and your body fights back. Add the hormonal turbulence of perimenopause, a drop in daily activity you probably don't even notice, and the fact that hunger is a brain signal rather than a conscious choice, and you begin to understand why 80–85% of dieters fail to maintain their results long term. It is not a discipline problem. Treating weight gain as a chronic disease — and breaking the shame spiral. Dr. Gordon makes a compelling case that obesity and significant weight gain need to be treated with the same clinical seriousness as high blood pressure or diabetes. She and Dr. Orlena also explore the real role of HRT (it's not a weight loss drug, but it matters more than you think), the truth about GLP-1 medications, why strength training is non-negotiable, and how the shame spiral keeps women trapped — and what it takes to step out of it. Whether you're navigating perimenopause, post-menopause, or simply want to understand what's happening in your body, this episode will leave you with clarity, compassion for yourself, and a far more useful picture of what your options really are. Find Dr. Michelle Gordon at drgordon.me or on Substack at drmichellegordon.substack.com. Follow her on IG: https://www.instagram.com/doctormichellegordon/  Menopause weight that won't shift — no matter what you try?Whether you're doing everything "right" or starting again every Monday — the problem isn't your willpower. It's that the rules changed. This free 20-minute video explains what's actually happening in perimenopause and menopause, and the four-pillar framework that works now. Your body isn't broken. It's changing. Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting

See All (372)

4.9
out of 5
45 Ratings

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.

Information

You Might Also Like